"Miso" up Your Health

Written by Ze Shen
Part of National Nutrition Month 2013

Picture by Ze Shen

Japan is one of the countries with the highest longevity and lowest BMI rates (Poulain, 2011). Besides a more physically active life style, many native Japanese people also benefit from consuming a diet composed of fresh fruits and vegetables, heart-friendly fish, and soybean products on a daily basis.  Aside from the well-known tofu and green tea, another staple food that has been gaining popularity worldwide is miso, which many Japanese consume at least once a day.

Picture by Ze Shen

Miso is a paste that is commonly made from soybeans, salt, and koji, a yeast mold that

starts the fermentation process. There are just as many variations of miso paste as there are

cheeses, which depend on what other ingredients are added to make the paste. Rice, barley,

and buckwheat are the most popular grains that have been incorporated into the fermented

soybean pastes to infuse it with different flavors. The fermentation process can take as little

as three months or as long as three years, and the longer miso is fermented, the stronger the

aroma that the miso will produce.

Like many other fermented foods, miso helps build a healthy environment in our GI tract.

This welcomes millions of beneficial bacteria to inhabit our intestines, which not only aid in digestion, but also strengthen our immune system. In addition, an assortment of essential vitamins, minerals, and fatty acids are also found in miso.  All of these factors contribute to the healthiness of miso.

Miso has a unique nutty flavor and can add a very savory taste, known as umami, to a variety of dishes. The easiest way to eat miso is to make miso soup. There is no best way to cook miso soups, and it by no means limited to tofu and seaweed. You can add whatever vegetables you like or have in hand, such as carrots, broccoli, and cabbage. Adding one tablespoon of miso to a vegetable soup before it is served can make a world of difference, both in taste and health.

References

Gutierrez, D. (n.d.). The secret healing benefits of miso - here's why this fermented food is a nutritional powerhouse learn more: http://www.naturalnews.com/036618_miso_fermented_food_nutrition.html

Poulain, M. (2011). Exceptional longevity in okinawa: A plea for in-depth validation. Demographic Research , 25, 24, 245-284. Retrieved from http://www.demographic-research.org/volumes/vol25/7/25-7.pdf

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Make Junk Food Healthy and Low-Calorie for Weight Loss

Written by Kelsie Young
Part of National Nutrition Month 2013

Have you ever tried to lose weight by cutting out junk food, but you failed because you couldn’t stand to stay away from it? If so, you’ve come to the right place. No one wants to eat bland diet food when you are tempted by other delicious options. You need to learn a way to still eat the junk food so you don’t feel deprived, but make it healthy. In my quest to do this for myself, I have found my one quick snack that fits both the delicious and healthy categories. That snack is popcorn.  

The trick is to use plain popcorn with no butter, and then add your own low calorie flavoring. I use the “I Can’t Believe It’s Not Butter!” spray. Adding the spray plus a little salt to plain popcorn can make you feel like your indulging, while still being healthy. Since the salt and the spray butter have such a small amount of calories per serving, you’re only dealing with the popcorn, which has only 31 calories per cup ("Nutritional information," 2011). You can make two of the worst items, butter and salt, good for you as long as you use the butter and salt in reasonable and small portions. Popcorn is also a very filling snack. Making a one hundred calorie snack out of the popcorn will keep me full in between meals. 

There are other junk foods that can be made healthy too. What are some of your tricks to eat junk food that is still healthy and low calorie for weight loss?

References

Internet Brands, Inc.  (2011).  How many calories are in popcorn, air-popped (no butter or no oil added). Retrieved from http://www.fitday.com/webfit/nutrition/all_foods/snacks_and_sweets/popcorn_air_popped_no_butter_or_no_oil_added.html

The Popcorn Board.  (2013).  Nutritional information. Retrieved from http://www.popcorn.org/NutritionRecipes/NutritionYou/NutritionalInformation/tabid/96/Default.aspx

Pixaby.  (2010).  Popcorn snack fast food cinema sweet salty maize [Photograph]. (2010). Retrieved from http://pixabay.com/en/popcorn-snack-fast-food-cinema-3482/

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Eat Right, Your Way, Every Day: The Breakdown

Written by Kristen Herceg
Part of National Nutrition Month 2013

Whether you realize it or not, it’s National Nutrition Month 2013! The Academy of Nutrition and Dietetics has declared this year’s theme of Eat Right, Your Way, Every Day. Of those three phrases, the majority of people feel as though they have the second two under control. Personally, I eat my way everyday. But the first one, “eat right”, I’m less confident to say I do, and I think most would agree with me. What does it even mean to eat right? 

Each of these three phrases plays an integral role in the Academy’s chosen theme. Eating right is very broad and depends on the individual, which is why the Academy chose to include “your way” in this year’s slogan. We all  find ourselves in different situations, with different preferences, health disparities, and cultural traditions. That’s why there is no rulebook that includes a healthy diet that is perfect for

everyone. 

So why include “every day”, because it rhymes and sounds good? No, that is also an essential point in this year’s theme. We all know that we need food to survive. But eating right everyday becomes a habit and then a lifestyle when done everyday. To help yourself eat right, increase your fruits, vegetables and whole grains! 

Although this is theme for March 2013, it should be carried out every month, every year.  I would encourage you to explore what “your way” looks like. Why do you eat the way that you do? Start with making a few small changes a time, like switching out your white bread for whole grain instead. If you have questions about how to apply the three ideas of this year’s theme, then consult your physician, contact a registered dietitian or visit the Academy’s website (www.eatright.org). 

References

Johnny_Automatic.  (2006). Loaf of bread [Web Graphic]. Retrieved from http://openclipart.org/detail/1038/loaf-of-bread-by-johnny_automatic

Gerald_G. (2007). Simple fruit peach. [Web Graphic]. Retrieved from http://openclipart.org/detail/8532/simple-fruit-peach-by-gerald_g

Gerald_G. (2007). Simple fruit watermelon. [Web Graphic]. Retrieved from http://openclipart.org/detail/8533/simple-fruit-watermelon-by-gerald_g

Rugby471. (2009). Tango style chicken leg. [Web Graphic]. Retrieved from http://openclipart.org/detail/23488/tango-style-chicken-leg-by-rugby471

mekonee_29. (2009). Vegetables set. [Web Graphic]. Retrieved from http://openclipart.org/detail/21350/vegetables-set-by-mekonee_29-21350

mekonee_29. (2009). Vegetables set. [Web Graphic]. Retrieved from http://openclipart.org/detail/21358/vegetables-set-by-mekonee_29-21358

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Eat. Play. Love.

Written by Lauren Gerity
Part of National Nutrition Month 2013

Picture by Lauren Gerity

In an effort to decrease obesity rates in young children as well as adults the American Heart Association and the NFL have teamed up to implement the Play 60 Challenge.  In today’s society one in three children are overweight due to poor eating habits and lack of exercise. It is suggested in order to decrease theses numbers and live a heart healthy life children as well as adults should be getting at least 60 min of physical exercise a day.  This will help in reversing the trends in childhood and adult obesity. Although watching our food intake is crucial, exercise and dieting go hand in hand. Without one or the other it becomes hard to maintain a healthy lifestyle. A great way to monitor your obesity levels is through your body mass index or BMI. There are certain set standards that allow us to determine if you are overweight or obese.

Tips to follow:

-          Exercise 60 min a day

-          Play sports, run, or walk outside
-     Visit a local community playground or park
-     Working out in a group can make the workout more enjoyable
-     Monitor your food intake through the MyPlate guidelines, which help with portion sizing and plate variety

An active lifestyle is healthy lifestyle so ask yourself:  Have I done my 60 minutes of exercise today?

References

American Heart Association.  (2013).  Play 60 challenge [Electronic image].  Retrieved from http://www.heart.org/HEARTORG/General/NFL-Play-60-Challenge-Registration-Form_UCM_313060_Form.jsp

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Curb Your Cravings, Your Way!

Written by Ashley Leupold
Part of National Nutrition Month 2013

Cravings have a way of ruining a healthy diet.  They come and even though I know I should eat a salad for lunch, I end up reaching for a greasy burger instead.  How can we curb our cravings?  Here are my top three cravings, and what I eat to curb those appetites in a delicious, craving filling choice:

Picture by Ashley Leupold

If you are craving French fries, try baked sweet potato fries instead!  Sweet potato fries are savory and hearty, and they are a superb alternative because they leave you feeling full and satisfied, have fewer calories than French fries, and are full of vitamins, such as beta-carotene, vitamin A, Vitamin C, Calcium, and Folate!

Are you craving a burger?  Try this protein option instead: a grilled chicken sandwich with fresh tomato and lettuce on top!  Flavorful, tender chicken and crisp, fresh vegetables make for a meal that is low in fat while high in protein.  Also try adding a side of juicy, rich grilled vegetables for extra taste and nutrition.

My favorite food, and the food that I crave the most, is Cherry Vanilla Ice-Cream, but lately I’ve started eating cherries over a square of angel food cake instead!  Cherries are sweet, luscious, and great dessert choice.  Angel food cake is light and mellow, tastes delightful and sweet, and is low in fat and calories as well. 

Cravings are tricky to please, but with these healthy alternatives you will be on your way to eat right, your way, every day. 

References

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for sweet potatoes. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/3192?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=sweet potato

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for cherries. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2195?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=cherry

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Happiness and Your Overall Health while on a Budget!

Written by Matthew D'Aria
Part of National Nutrition Month 2013

Times can be tough these days for everyone. For one reason or another we are forced to be on a tight budget, in one or many aspects of our lives. Unfortunately, because of these tight budgets we may be missing out on the joys of life; the little nuances that keep us sane and make our hearts fill with joy or for some people, hope. You can still achieve this level of happiness, even on a tight budget, but ultimately, the decision to find happiness lies with you.

Do you like to be outdoors?

Picture by Matthew D'Aria

Try hiking; let Mother Nature distract you from your busy life by soaking up her beauty and calmness.  The National Park Services website has lists of parks and hiking trails in or around your area.

http://www.nps.gov/index.htm

Interested in going out for a night on the town?

Check your town’s website or newspaper of lists of events, most of which are free of charge.

Do you like to cook?

Try “surfing the web” for a recipe that you always wanted to try, wanted to cook for loved ones.  Here are some helpful tips that the Academy of Nutrition and Dietetics put out while grocery shopping and on a budget.                                                                                                                              

http://www.eatright.org/Public/content.aspx?id=5493                                 

              

You can also get your child involved in cooking. Margaret Hopkin of Utah State University’s Cooperative Extension has put together some recipes and ideas for getting your children involved.

http://extension.usu.edu/Morgan/files/uploads/Cooking%20with%20children%201.pdf

Remember, these are only a few options to a very long list. It is up to you to take charge of your overall health and happiness…I implore you, at least once a week, to find that one special thing that separates you from your busy life; so that you can find that calm and soothing state of happiness.  You can live happy, feel happy and be happy…even on a budget! Sometimes, it is just as easy as walking out your front door.

Picture by Matthew D'Aria

References

National Park Service, U.S. Department of the Interior (2013).  National park service.  Retrieved from http://www.nps.gov/index.htm.

Academy of Nutrition and Dietetics. (2013).  10 tips for eating right-affordably. Retrieved from http://www.eatright.org/Public/content.aspx?id=5493

Hopkin, M. (2008). Cooking with children. Retrieved from http://extension.usu.edu/Morgan/files/uploads/Cooking with children 1.pdf

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Fresh is Best

Written by Chris Burkett

Part of National Nutrition Month 2013

Picture taken by Chris Burkett

When I was a kid I thought of green beans as a nasty grey-green limp vegetable that tasted like salt and came straight from the can. I’m sure many of you have a similar memory to mine, whether it is with green beans or some other fruit or vegetable. 

Now imagine this:  a bright green, fresh, and firm green bean with a nice crunch when you bite into it. Does that not sound much more appetizing than a limp grey-green string bean? Not only does it sound more appetizing, but that fresh green bean is much more nutritious than the canned one. 

In one cup fresh green beans that have been boiled with no salt, there is 12.1 mg of vitamin C and 1 milligram of sodium. Compare this to one cup of canned green beans with only 4.1 mg of vitamin C and 376 milligrams of sodium! 376 milligrams of is a lot considering you’re only allowed 1500 milligrams of sodium per day. The point that I’m trying to make with these numbers is that fresh food is more nutrient dense, making it much more nutritious for the average person! Additionally, if you’re trying to get into a healthier lifestyle fresh is best for you! Not only are they better for you but fresh veggies pack more bang for your buck. 

At my local Kroger fresh Green Beans cost $1.79 per pound or about $0.11 an ounce. Compare this to a $1.00 twelve ounce bag of mixed veggies at $0.12 an ounce, and how can you not go fresh? As a poor college kid, I’m seeing the benefit of fresh food since fresh is cheaper and more nutritious. But you should decide for yourself:  is fresh really best?

References

Nutrient data for 11053, beans, snap, green, cooked, boiled, drained, without salt. (n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2841

Nutrient data for 11056, beans, snap, green, canned, regular pack, drained solids. (n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2843

Kroger weekly ads. (n.d.). Retrieved from http://krogermidatlantic.mywebgrocer.com/Circular/KROGER-402/004021168/Categories/Frozen/581/1

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Pick the Foods Just Right for You!

Written by Amy Milstead
Part of National Nutrition Month 2013

We all know that there are no two people who are exactly the same. Well, this also applies to our own health and diet when it comes to our food choices that we make on a daily basis. We all have our unique food preferences, traditions, and possibly restrictions. It is time to enhance our personal way of eating to make it healthier and nutritionally dense!

The food we eat really does affect the way we feel and function on a daily basis. Try to be conscious of the foods you consume. “You are what you eat” is in fact a true statement. Strive to make half of your plate fruits and vegetables, while the other half consists of whole grains and a protein source. Whether you are “spicing up your place” or “green-ing up your plate” we can all make some informed adjustments to our diets to better our own well being. Aim for simple meals consisting of fresh whole foods and less processed food items. Challenge yourself to try two new vegetables every week! Better yet, why not try a new vegetable tonight for dinner?

Picture by Amy Milstead

Quick tips to incorporate more whole foods in to your diet:

-Use quinoa as a base of a vegetable stir-fry or chili

-Keep sliced raw vegetables and hummus in the fridge to have on hand

-Roast chickpeas in a little coconut oil with spices for a crunchy and healthful snack

-Toss frozen spinach or kale in your banana/berry smoothie

-Choose almond butter in place of peanut butter (to boost vitamin E)

-Add 2-3 servings of green leafy vegetables to your diet this week

References

Hansdottir, L. (Photographer). (2013). Nutritional assessment [Image]. Retrieved from: http://www.faqs.org/nutrition/Met-Obe/Nutritional-Assessment.html

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Do You Have Time for a Nutritious Meal When You Are Constantly on the Go? You Do Now!

Written by Shannon Lloyd
Part of National Nutrition Month 2013

Americans are constantly on the run. When you have multiple places to be and a to-do list that runs off the page like most of us do, finding healthy meals on the go can be a struggle without proper preparation. How can busy individuals incorporate the balance of fruits, vegetables, grains, and protein the USDA recommends every day? With a little imagination I have found quick and easy meals that pack in the nutrition. One of my favorite on-the-go meals takes MyPlate and transfers it to a cup.

Smoothies are a great resource for those of us constantly on the go; they come in many flavors so that you can keep things interesting throughout the week, and believe it or not, can easily contain all of the nutrients on the MyPlate model. Some of my favorite smoothies contain a mix of delicious fruits and vegetables, healthy protein, bone boosting dairy, whole grains, and essential dietary fats. I’ve created a simple smoothie base that is easily modifiable to all taste preferences. Enjoy your own nutritious creation the next time you find yourself with no time!

Picture by Shannon Lloyd

Smoothie Base

·         1 cup milk or non-dairy substitute

·         ½ cup yogurt- if you are looking to up your protein intake, Greek yogurt contains more grams of protein in a single serving when compared to regular yogurt

·         Your choice of frozen fruit and vegetables- Be creative! Bananas, mangos, strawberries, sweet potatoes, spinach, carrots… The choices never end!

Nutritious Add Ins

·         Nut butter- Natural nut butters are a great source of protein and essential fatty acids plus they taste great!

·         Ground flaxseeds or chia seeds- Both are great sources of Omega-3 fatty acids

·         Oats and other cereal varieties- Whole grains give your smoothie added fiber to keep you fuller longer

     References

     United States Department of Agriculture.  (2013).  My Plate.  Retrieved from http://www.choosemyplate.gov

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Exercising & Healthy Eating for the Casual Gym Goer

Written by Jonathan Neddo
Part of National Nutrition Month 2013






Today’s society has evolved rather dramatically over the past few decades regarding nutritional fallacies and dietary fads.  Some of which you have heard of or maybe even tried at one point.  These fad diets are often promoted via blogs and various other media outlets (books, news, etc), and are typically presented without scientific validation (such as the Paleolithic Diet).  One of these grossly overemphasized points is that there is an “anabolic window” of sorts after a casual gym goer’s lift, and that you need a protein shake with some carbohydrate cocktail to fully recover and maximize muscular growth.   This common occurrence, while not detrimental in its adherence, is not entirely necessary.

The primary focus should instead be the dietary intake throughout the entire day, outside of this “window” and whether it meets the needs for growing musculature.  While diets are very individualized based on varying degrees of activity and dependent upon goals, following MyPlate recommendations (illustrated by the image below) alongside a slightly improved protein intake (preferably from lean meat sources such as chicken, fish, or steak – totaling 0.55-0.73g of protein/lbs total bodyweight per day) will provide optimal nutrients for muscle growth.  So long as you eat a balanced meal within 4-5 hours either way of your lift, the amino acids (muscle’s building blocks) from this meal will still be circulating and thus able to rebuild your muscles from taxing them during a workout. 

Bodyweight	Daily Protein Intake
125 lbs	69 – 91g
150 lbs	83 – 110g
175 lbs	96 – 128g
200 lbs	110 – 146g
225 lbs	124 – 164g

The message is to eat as you feel necessary, whether that includes adding a post-workout shake in or instead waiting a few hours to prepare a balanced meal.  Both will notice the same muscle gain while the latter may even garner more micronutrients if the meal includes fruits and vegetables.  To assist meeting the daily intake, a quick rule of thumb is a deck of cards being equivalent to 3oz of meat and roughly 20g of protein.  

References

De Lira-Garcia, C., Bacardi-Gascon, M., & Jimenez-Cruz, A. (2012). Effectiveness of long-term consumption of nuts, seeds and seeds' oil on glucose and lipid levels; systematic review. Nutr Hosp, 27(4), 964-970. doi: 10.3305/nh.2012.27.4.5781

Erskine, R. M., Fletcher, G., Hanson, B., & Folland, J. P. (2012). Whey protein does not enhance the adaptations to elbow flexor resistance training. Med Sci Sports Exerc, 44(9), 1791-1800. doi: 10.1249/MSS.0b013e318256c48d

Meal [Photograph].  Retrieved March 21, 2013, from:  http://img2.timeinc.net/health/images/slides/lean-chicken-digestive-400x400.jpg

MyPlate [Digital image].  Retrieved February 21, 2013, from:  http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_white.jpg

Weisgarber, K. D., Candow, D. G., & Vogt, E. S. (2012). Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults. Int J Sport Nutr Exerc Metab, 22(6), 463-469.

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Mealtime Mindfulness: Food for Body & Soul

Written by Kristen Pruett-Tatum
Part of National Nutrition Month 2013

Pictures by Kristen Pruett-Tatum

Eating right does not have to be complicated or about deprivation.  For me, “Eat Right, Your Way, Every Day” can be as easy as refocusing your attention and rediscovering the internal cues inherent to all us.  It can start with simple things, like noticing how you really feel before you eat.  Are you hungry, bored, fearful, angry, anxious, or sad?  If the answer does not include physical hunger, try a healthier coping strategy, like talking to a friend or going for a walk.  If you are truly hungry, think about which foods would make your body feel most nurtured.  After selecting a meal, take the time to really experience it.  Enjoy preparing it.  If you have kids, let them help.  Consider spiritual or cultural meanings of your food, and all of the factors in nature and coordinated efforts of people all over that brought this food to you.  Turn off distractions, sit down, breathe deeply, and chew slowly.  Revel in your senses: the array of colors, textures, aromas, and flavors.  Use this precious time to appreciate and really listen to the loved ones with which you share your meals.  What are they curious about, struggling with, or discovering today?  Listen within and ask yourself if you are still needing nourishment, or if you starting to feel full.  Are you still enjoying the flavors and textures, or are you unconsciously devouring?  After the meal, you can continue checking in to see how your body feels over the next few hours.  Do you feel energetic, light, sluggish, or uncomfortable?  Use that information as a guide to wisely select foods in the future.   Eating right can be simple, flexible, and enjoyable.  If approached with mindfulness, it may not only fuel your body, but can be a gateway to better health, relationships, and quality of life.

Additional Mindful Eating Resources:

Hanh T. N., & Cheung, L. (2010). Savor: Mindful Eating, Mindful Life. New York:  HarperCollinsPublishers.

Harris, C.  (2013, March). Mindful Eating — Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease. Today’s Dietitian, 15(3), 42.  Retrieved from http://todaysdietitian.com/newarchives/030413p42.shtml#.

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Spice Up Your Life!

Written by Margaret Rawls
Part of National Nutrition Month 2013

I know many of you out there understand the importance of regular physical activity and a healthy diet. These keep your body healthy, your mood high, and boost your energy for the day.  

Picture by Margaret Rawls

Being on a schedule, I became dedicated to doing the same workout each day. Kickboxing all the time started seriously b o r i n g me, so I figured,

‘Hey! It’s time to start anew!’

Taking advantage of the outdoors around you is my recommendation to break out of a workout rut or simply start working out if you don’t already! Whether you live in the mountains and can hike, or simply take a walk or run in your neighborhood, grab a friend, get out there and do it! Try a new class at your local gym, too! Sunshine, cool breezes, birds chirping, friends – what could be better?!

Along with mixing up your exercises, don’t get stuck eating the same meals every day! As a college student, I find myself in the dining halls bee-lining for the same place each time I go. This gets old! Experiment with cooking, change up what you eat, and enjoy a variety of colorful meals with added spices to excite your taste buds! Don’t forget that your sweet tooth can be satisfied in moderation as long as you keep up your active lifestyle and healthy meal habits!

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Healthy Twist on Comfort Classics

Written by Kailey Proctor
Part of National Nutrition Month 2013

We all have those comfort meals that just speak to our soul. Often times these foods contain cholesterol, saturated fat, sodium and sugar, which are not very beneficial to our health. However, eating healthy doesn’t mean you have to give up your favorite meals. Spinach and Artichoke Dip is a beloved appetizer in America but not the best option when dining out. Yet with a few modifications, you can easily enjoy this delicious appetizer in a sandwich any time of the day!

Serves: 1

Time: 15 minutes

Ingredients:

Picture by Kailey Proctor

•  2 Slices of Whole Wheat Bread
•  2 Slices of Muenster Cheese
• 2 Tbsp of Part-skim Ricott
•  5 Artichoke Hearts
• Handful of spinach
• Olive oil for the pan
• Seasonings – Basil, Garlic Powder, Salt & Pepper

Directions:

1. In a small skillet, heat up some olive oil on low/medium heat.
2. Add your seasonings.
3. Sautee the spinach and cook until it turns deep green and wilts.
4. While the spinach is cooking, combine the ricotta and artichoke hearts in a bowl. Add a little garlic powder to the mix.
5. Once the spinach is done cooking, add the spinach to the ricotta/artichoke heart mixture and stir
6. Spread the spinach & artichoke dip onto two slices of bread.
7. Place the two slices of muenster cheese on top of the spinach & artichoke dip on one of the slices of bread
8. Take other slice of bread and make into a sandwich
9. Place onto a small skillet that is greased with olive oil
10. Flip when bottom is golden brown

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Stocking Your Pantry on a Budget

Written by Alison Tice
Part of National Nutrition Month 2013

How nice would it be to come home to a stocked pantry every day, while keeping the money in your pocket? I know that it may seem like a daunting task to fill your pantry while keeping your budget in mind; however you can overcome both of these obstacles at your local grocery store by just taking the time to complete a few simple steps.  

Picture by Alison Tice

The first step, check out your pantry before you go grocery shopping.  This way you have an idea of the items that you do have so you don’t buy items that you really don’t need.  

The second step is to plan your meals for the week.  By doing this, you can make sure that you have all the ingredients you need for the week.  It is also a good idea to stock up on the ingredients for your “go to” meals.  

The third step is to check out the local sales before heading to the store.  This opens up the opportunity to stock up on bulk items and nonperishable that you tend to use a lot, while saving money.  

The last step, and one of the most important steps, is to stick to your list!  Believe me I know how easy it is to walk by the snack isle and throw in some extra chips that you don’t need.  

After you have successfully stocked your pantry, make a standard weekly shopping list, checking off the items that you will need to purchase the next time you go to the store.  Being prepared is the best way to stay on your budget!

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Health Substitutes for Sweet Treats

Written by Brooke West
Part of National Nutrition Month 2013

I love all desserts just as much as the next person. Part of choosing to live a healthier lifestyle for me meant finding new, creative ways to treat myself to sweets without indulging in refined sugar. So I must be suggesting Splenda or other artificial sweeteners as the answer? Absolutely not! Artificial sweeteners are chemically altered sugar or herb compounds that are highly processed and have been linked to causing a variety of health issues, including cancer. So my solution to this issue is fruit puree!  Next time you are baking and the recipe calls for sugar, replace it with fruit puree instead. Unsweetened applesauce, ripe banana puree, pumpkin puree and ripe peach puree are just a few ideas to replace sugar. When you are baking with fruit purees be sure to substitute for the exact amount. The consistency of the baked goods will be more moist and denser. If you are not a fan of baking, consider swapping candy for fruit drizzled in honey when your next sweet tooth craving kicks in. My sugar-craving trigger is ice cream. However, with such high fat and sugar content I was eager to create a healthy fix that is simple to make.

Picture by Brooke West

Banana Ice Cream

Ingredients:

4 ripe bananas 

¼ cup of almond butter or peanut butter

1 tablespoon cocoa powder

½ teaspoon of cinnamon

1 teaspoon of honey

Directions:

Picture by Brooke West

Cut bananas into slices for easier blending and throw into blender. Measure out all other ingredients and put into blender. Puree all the ingredients together. Be patient, you may have to stop and stir the mixture a few times to make a smooth consistency. Pour the puree into a bowl and stick into the freezer for one hour, or until frozen to desired consistency. This recipe serves four. Remove, scoop and enjoy! 

References

Mayo Clinic. Artificial sweeteners and other sugar substitutes. (2012, October 9). Retrieved from http://www.mayoclinic.com/health/artificial-sweeteners/MY00073/NSECTIONGROUP=2

Powell-Smith, M. (2011, August 7). Fruit puree as a sugar substitute in baked goods. Retrieved from: http://www.livestrong.com/article/510415-fruit-puree-as-a-sugar-substitute-in-baked-goods/#ixzz2LauTm9QL

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Nutrition Information Overload!

Written by Sarah Vacher
Part of National Nutrition Month 2013

Healthy Eating Tips:

• Don’t eat any salt.                                                                               
• Cut out saturated fats. 
• Eat more Omega 3 fats.                                                  
• Cut carbohydrates.
• Carbohydrates should be your main energy source.
• Don’t eat sugar.
• Don’t use artificial sweeteners.

Confused? Unfortunately, we are bombarded with confusing and sometimes incorrect messages like these everyday! Whether you watched a health segment on Good Morning America or saw a viral email claiming the horrors of aspartame, you have been influenced by media to form opinions about food that may or may not be accurate. With all of these rules, how can we eat things that taste good?

Moderation! Use a little bit of salt! Use some sugar! Don’t listen to sources that tell you to ban a certain food from your diet entirely unless it is medical (an allergy to gluten or reducing salt due to hypertension). To a person of normal health status, there are no bad foods. Eat the foods you like in the amounts recommended by USDA. If you’re not sure what those recommendations are, you can go myPlate.com for more information.

Keep it balanced. Don’t listen to sources that tell you to ban a certain food from your diet entirely. All foods have some nutritional value, and no food in excess is beneficial!

Colorful plates! The color of your food is indicative of the different nutrients that are in it. The more variety in color you have on your plate, the wider the variety of nutrients and phytochemicals you are providing your body!

Research! If you read a claim, make an informed decision about it by looking into reputable sources like the government and university publications or research articles!

With your busy lifestyle, it’s nearly impossible to keep up with trending theories and research in nutrition. Just remember to keep your diet balanced, varied, and consume everything in moderation.  And don’t get swept away by the “latest findings” without a little research yourself! Happy Eating! 

References

US Department of Agriculture. (2011). ChooseMyPlate.gov. Retrieved from http://www.choosemyplate.gov/index.html

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The Price Is Right When It Comes to Your Health

Written by Kristen Petrozza
Part of National Nutrition Month 2013

The talk of the decade is all about eating healthy, getting into shape, and shedding years off your life. But how is this possible to do when it can come at such a hefty price?

Whether you are a college student, living on your own for the first time, or providing for a large family, eating nutritious foods is possible to do on a budget. Stopping by a fast food restaurant on the way home from work or school may seem cheaper, when it reality you are causing your body and wallet more harm in the future. In 2008, the CDC found that those who were obese paid $1,429 more in medical costs than those of a normal weight. Though you may think buying your dinner three nights a week on a dollar menu will save you money, it is important to think of the long-term consequences and realize that your health is not something to dismiss.

So how is it possible to eat right and stay under budget? It just takes simple planning. Sitting down one night a week and making a list of meals to eat throughout the week allows you to buy in bulk and prepare meals ahead of time. Buying in bulk will save you pennies, as many family-size packages of chicken and frozen vegetables are cheaper! Speaking of frozen, frozen vegetables may be less expensive than fresh and will last longer. A few more tips:

• Buy fruits and vegetables in season! They are usually less expensive and easy to buy
• Plant your own garden!
• Cut coupons and buy store brand items to cut the prices

References
Centers for Disease Control and Prevention. (2012). Overweight and obesity . Retrieved from website: http://www.cdc.gov/obesity/data/adult.html

Choose My Plate. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. 
(2011). Healthy eating on a budget. Retrieved from website: http://www.choosemyplate.gov/healthy-eating-on-budget.html

Eating healthy on a budget [Web photo]. (2011).  Retrieved from http://vibrantearthjuices.com/eating-healthy-on-a-budget/ 


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