Heating Healthy vs Cost ~ Part 2

After I posted Healthy Eating vs Cost it got me thinking and I decided to post again about it. If you recall the picture that compared two healthier, homemade meals to a meal from McDonald’s, you’d see the nutrition content. The McDonald’s info. was about 900 calories, 37 grams of fat, and 123 grams of carbs per person. 23 grams of protein look good except for the fact that you’re trading it all off for some extremely unhealthy food.

The chicken and potatoes and salad were hardly better in the nutrition department at 934 calories and 39 grams of fat (yikes!) Keep in mind that just because it’s “cheaper” doesn’t mean it’s better – not even homemade.

The rice and beans meal definitely won this round. At 571 calories, 15 grams of fat, and 26 grams of protein, I’d choose this meal first. Click here for my favorite Rice and Beans recipe, which offers lots of great flavor and easy on the budget, with only 276 calories, 4 grams of fat, 41 grams of carbs, 6 grams of fiber, and 18 grams of protein per serving.

But what got me thinking is this: a 900 calorie meal on average per person? This is a lot! And most people (Americans) feels this is normal. But it’s not.

If you’re the average American eating 3 meals a day, plus snacks, plus sodas, then you are automatically way over the recommended 2,500 daily allowance of calorie intake. And that doesn’t even cover fat and carbs.

Once again I offer you some insight and direction to eating healthy without spending a lot of money. Yes, I’ve posted like this before. All my recipes a side, I truly do have a passion for eating healthy and eating well within a budget. The meal I offered in exchange for fast food in the previous post (i.e. deli chicken, bagged salad, and microwaveable rice) is not as healthy as it could be had the chicken been made at home and without seasoning injections, the salad been made fresh with green leaf lettuce instead of useless iceberg, and the brown rice had been prepared at home using chicken broth instead of prepackaged with preservatives. I still think it’s a better alternative to McDonald’s though.

OUCH! (and *gag!)

So here’s a look back at some of the meals I’ve made for my family that you might enjoy:

Chicken and Rice Pilaf  ~ Each serving was just under 400 calories.

Ratatouille  ~ For the veggie lover. Add some Bulgar and you’ve got an incredibly yummy meal that hardly cost a thing.

Black Bean Taquitos ~ A healthier version of the bean taquito that uses mashed beans and seasoning instead of canned refried.

Zucchini Noodles with Marinara and Turkey Meatballs ~ One of my absolute fabulous meals with zucchini!

All of these meals were easy on the budget and very healthy. All it takes it a little planning and organization. If you have to purchase an ingredient for a recipe, say something fresh like cilantro, and you only use half for said recipe, then look for another recipe that calls for cilantro to make within the next few days. If you’re buying ingredients that won’t perish quickly, such as tortillas or canned goods, then you will save yourself part of your budget for the next time you need those items and they are already in your pantry.

Menu planning is extremely helpful. I’ve been doing it for about two years now and have found that budgeting aside, I just love not ever having to agonize over what to make for dinner each night. And it is flexible, too, because there will always be nights when the game plan changes, and that’s okay. If I miss a meal I can add it back in on the next month’s plan. If it was a meal using fresh ingredients that I had to purchase and don’t want to waste, then I just trade it for a standby meal that uses pantry items that I could make any time. See how easy it is? And the best part is I can make my weekly shopping list, go to the grocery store, not be tempted to buy tons of junk (okay, I still get tempted occasionally!) and I stay within my budget.

I have several menu plans and recipe round-ups available for you here. Don’t forget to check out the link on menu planning. I started menu planning by the week then advanced to bi-weekly. These days I plan for a whole month as much as possible. I keep the recipes on a clipboard (or the cookbooks nearby) and a printout of the menu plan with easy cookbook (page) references. When it comes time to make the meal I just locate the recipe and get working. It also makes grocery list making easy as well. As I flip through the recipes I plan to make for that week, I can see what items I have and what I need to purchase. It also makes getting in and out of the grocery store a breeze.

Planning a menu may seem a little overwhelming at first. I admit that sitting down and shuffling through recipes and emails and cookbooks, blogs, etc, and planning for a whole month can be time-consuming. I suggest starting off one week at a time and see how it works for you. Begin by adding favorite meals your whole family loves, incorporating veggies and side dishes, and something new at least once a week. Some families eat out regularly, so perhaps you really only need to plan for 4 or 5 meals. If you use coupons and want to plan around your sale purchases, use cooking websites that allow you to enter your ingredients on hand and will generate recipes for you.  As you become more comfortable with menu planning, start to search out new recipes and plan accordingly.

Most importantly is to share with me what you’re doing I want to hear all about your meal planning adventure and how it’s working for you!

Have a great day and plan out your menu today!

Eat Frozen, Not Canned

It’s been on my mind for some time now about canned foods. There was a time about 8 years ago when I only purchased white-lined canned products. I’ve long since gotten out of that habit, more for price and convenience than anything else. Then when I recently posted Do You Know What You’re Eating? it got me thinking again about canned items. It’s not just the canned mushrooms that are at risk, it’s all canned foods. There is something called BPA in your canned foods and it’s not good. In fact, if you once thought that white-lined cans were the way to go, you’re in for an education- just as I was.

Trader Joe's canned beans = Free from BPA

What is BPA?

Bisphenol A (BPA) is an industrial chemical used to make polycarbonate plastic resins, epoxy resins, and other products.

How is BPA used?

Bisphenol A (BPA) is a chemical building block that is used primarily to make polycarbonate plastic and epoxy resins. Polycarbonate plastic is a lightweight, high-performance plastic that possesses a unique balance of toughness, optical clarity, high heat resistance, and excellent electrical resistance. Because of these attributes, polycarbonate is used in a wide variety of common products including digital media (e.g., CDs, DVDs), electrical and electronic equipment, automobiles, sports safety equipment, reusable food and drink containers , and many other products.

BPA is also used in the production of epoxy resins. Epoxy resins have many uses including engineering applications such as electrical laminates for printed circuit boards, composites, paints and adhesives, as well as in a variety of protective coatings. Cured epoxy resins are inert materials used as protective liners in metal cans to maintain the quality of canned foods and beverages, and have achieved wide acceptance for use as protective coatings because of their exceptional combination of toughness, adhesion, formability, and chemical resistance.

 Follow this link for a list of canned foods, both those with and without BSA.  There are also lots of resource websites and research information available.

*** I must give my personal opinion here that in order to be truly healthy – moving away from all canned foods is best. While I applaud that companies are beginning to replace the BPA in their can lining. Whatever they have replaced the BPA with is untested on humans longterm.  A recent study found that virtually ALL plastics release hormone disruptors at some level {looks like I need to toss my plastic food storage containers and get glass ones.} Look for glass jars or can your own. Remember also that often times frozen is even better than fresh. If you are not able to participate in a veggie co-op or buy from local farmers, than frozen is the way to go, especially over canned.

Look for post #2 today: The Story of A Canned Pea.

Cleaning out my pantry

Recently I wrote a post about the 15 Grossest Things You’re Eating. I don’t know about you but that information really did gross me out. In fact, as I was making out my menu plan and grocery list for the week, I was getting my breakfast ready and terrified of what my yogurt container might say in the ingredients list. When I went to the store later that morning, I spent an unusual amount of time reading labels. There were a few employees who I’m sure were wondering just what the heck I was doing camped out on the floor on various aisles, just reading labels. What I found was disappointing.

On the other hand I was renewed and recharged to get back on the health track. There was a time when I only purchased white cheddar cheese from a health food store. Since then we’ve eaten a pound of shredded cheese a week. I use it in so many recipes. Cheese tastes good and it makes anything super yummy. Right? But it’s not good for us and that article about cloned cow’s stomach made it quite clear that it’s more than just being about how too much dairy is fattening.

That’s going to be a trick around here- cutting out the cheese, I mean. But I’ve done it before and as a great start to my efforts I found an excellent all natural white cheddar block on sale Bonus. Back to the days when I buy it in a block and ration it out on various meals.

I also spent $95 instead of my budgeted $60. But I did buy things that will go over into the next several weeks, such as wheat flour that I intend to use for muffins, waffles, tortillas, etc. Basically anything that I used to just buy pre-made, which falls into the “packaged food” category, I know, but we all have fallen short where convenience steps in. I purchased several boxes of cereal because they were BOGO and I had coupons. And I also bought organic oats, which were costly but worth the price. I even bought several small whole chickens (after checking to make sure they were all natural) at incredible prices. I just couldn’t pass that up.

So all in all I spent more money but the food items will stretch further than 1 or even 2 weeks. I am hoping I can make it through next week’s shopping trip at $30. That seems pretty hard, and I may or may not be able to do it, but I’ve got lots of ingredients in the freezer and pantry, so we’ll see. I’ll keep you posted

FYI: for those who want to make a change but don’t really know how to start or don’t think you can afford it. Look for the nearest Trader Joe’s grocery store. This place is a favorite of mine and I highly recommend all their products. You can safely purchase all natural and organic food items at an incredible price. In fact I have a list of some of my favorite Trader Joe’s items.

1. Trader Joe’s Organic Shells and White Cheddar Macaroni & Cheese – right about $1.29 per box. Can’t beat that for organic.

2. Organic Tomato & Roasted Red Pepper Soup – Ready to eat in a 32 oz. carton. All you have to do is heat it up.

3. Rice Orzo Pilaf Mix – Similar to Rice-A-Roni but way better. They also carry all manner of rice and grains.

4. Whole Wheat Pasta. I love buying my pasta here. The prices can’t be beat and I can stock up and not feel I’ve spent a ton of money. You don’t even need coupons at this store.

5. EVOO. By far the best price and value anywhere.

6. Pasta sauces. High quality organic sauces so I don’t have to worry about what I’m feeding my family.

7. Joe-Joe’s - Chocolate sandwich cookies similar to Oreos. Also comes in vanilla and special holiday flavors. These are especially good when kept in the freezer and eaten frozen. None of those pesky preservatives or chemical additives found in brand names.

8. Canned beans. I’m not a fan of canned veggies but I trust this store and you can’t beat their prices on all-natural products.

9. Organic coffee. Where else can you get 2 lbs. of dark, rich organic coffee for under $15?

10. Granola Bars. My kids’ favorite snack are granola bars and Trader Joe’s has awesome organic ones with chocolate chips and peanut butter flavors at a very reasonable price. Plus I know they are not getting any of those chemical additives.

This is only a short list of what non-perishable staples I buy nearly every time I visit a Trader Joe’s. There are definitely more items I buy but I am going on memory right now and my pantry is slightly bare. I am hoping to hit a store next week when I am in Virginia. I don’t live near a Trader Joe’s so visits are far and few in between. *Disclaimer: As much as I’d like to get paid for advertising Trader Joe’s, alas, I do not. This review and recommendation is my personal opinion based on experience.

Check out their website for listings of their products. They also have a frozen section, fresh dairy, and complete produce section. Other than fresh meat/deli they have everything you could want. {I have to retract that statement: yesterday I was in THE BEST Trader Joe’s I’d had ever seen, in Virginia Beach, and they had lots of fresh meats. It was AWESOME! I wanted to move in and never leave, I love it so.} I’ve never tried a product from there that I was not satisfied with. I also like being able to buy Easter candy for the boys’ baskets that is all natural, organic, dye-free, etc. I was in a popular chain store yesterday and looking at all the candy in the aisles and couldn’t bring myself to buy any of it. All those dyes and chemicals…free radicals….blech (makes me shiver.)

Since beginning this post a week has gone by and I’ve menu planned and shopped for another week (BTW I spent over $30 :p). It is crazy how I just completely passed up the meat section a couple of times. I can’t seem to find any grass-fed beef around here (we’re hoping to be able to buy a whole side eventually) and ended up settling for a higher priced brand of ground turkey just for the safety factor. Truth is, it’s not a bad idea to eat less meat all the way around. I have a hard time with that. I grew up fixing a meal around the meat- that’s just the way I’ve always done it. Whenever I make a vegetarian meal it’s usually a blip. Not that I mind, I just don’t specifically plan vegetarian meals. Cory would love more vegetarian meals though, so I’m pretty sure that plan wouldn’t bomb in this house.

So here’s your challenge: Don’t be afraid or intimidated by making a healthy change. The Trader Joe’s website also has recipes, as well as a million other sites on the www. Do your homework and some product research. Don’t feel like you need to dump your pantry immediately and replace everything with organic products that you aren’t even sure if you will use. If you’ve been eating convenience foods all along then a few more days or weeks won’t kill you. The purpose is to phase over slowly and make a lifestyle change that you feel good about.

If you just can’t get to a Trader Joe’s then start slowly at your local grocery store. Most chains have some organics available at least. Start with smaller changes like whole wheat pasta and brown rice. These don’t have to be organic, but when it comes to pasta sauces, definitely at least go with an all-natural product. Produce that has a thick inedible skin does not have to be organic, but apples, tomatoes, lettuce should be if you can afford it. Buy in very small amounts so there is no waste. In fact, try buying less amounts of produce all together. If you normally buy 6 apples at once, try buying only 2 or 3 organic. You may be surprised that it is still enough and there is no waste.

OK, enough babbling from me. There is so much more to talk about but I’ll cover that in future posts. Have a great day!

Back in the Saddle

If you’re anything like me you may not be feeling all that great. Even though there were days I tried really hard to be healthy, for the most part I’ve indulged, and these past 3 weeks are showing. I can always tell when I’ve put on pounds, and ironically enough it wasn’t during the cruise of 24-hour available food and treats, but since I’ve been home and partaking of the holiday season.

On the cruise I made myself walk everywhere. I think I took the elevators only 2 or 3 times, instead opting for stairs and that increasing count on my pedometer. I felt good the day I walked off that boat and headed fo home. But since then I’ve been to 4 parties and at least 3 other community events that included lots of food. Not to mention the traditional baking and the treats given to us by friends and neighbors. There was more than we could eat, and some of it has made its way into our freezer.

There are some things I don’t eat regardless, like pork. Other things like white bread I eat sparingly, and white sugar I seem to eat quite a bit of during the holidays, though normally I stick to organic or natural. Now that it’s all said and done I don’t feel so hot. In fact, on Christmas Day as I looked around my kitchen laden with goodies still yet to be consumed, there was no power on earth that could move me to eat even one bite. All I wanted was pure, primal foods.

Have you ever craved sugar? More often than not what it really means is your body is craving protien. Sometimes thirst is mistaken for hunger, which is why many people (including me) have been known to eat when not really hungry. But what if you are craving vegetables and beans? I believe that means your body is trying to say Give me vegetables and beans, lady!

If you are not from the South you may not be familiar with the New Years tradition of cooking a large pot of black eyed peas. In many cases people add sausage, and then they portion it out and give to friends and family as gifts of good luck for the new year. I never heard of this until I married a Southern boy, and indulged in the practice for a few years. Actually, I indulged him as he made the peas. My hubby is a bean-eater all the way, but after watching people give us just as much as we were giving away, I put a stop to all the trading.

Now that we don’t eat pork anymore we are just as happy with a pot of beans seasoned in chicken broth and garlic powder. On Christmas night I set a pot of beans to soak because I was craving vitamins and minerals, and Cory got all excited at the prospect of black eyed peas. Needless-to-say he ate up almost the whole thing. So to the store I will go to buy more dry beans and peas.

As part of my cleansing, primal-like diet, I am staying away from all things processed. Yesterday I ate salad, sweet potato, banana, apple, black eyed peas, and lentil soup. I do still use bottled dressing and a 35 calorie wedge of Laughing Cow light Swiss with the apple, and 2 Hershey’s Kisses, but you can’t have expectations that are going to fail, so if you plan to make a change then I suggest you keep it real. This isn’t a “diet” by loose terms. It’s a cleansing that eventually turns into an eating habit, or lifestyle. I’ve done this before and have gotten terribly off track in the past few years. Also, if you are still eating white breads, pasta, rice, and sugars, then you need to start off a bit more slowly than I and begin by changing over those things to whole wheat, whole grain, browns and all natural versions.

So here’s my list of what I’m allowed to eat for the next week. It seems a little extreme, but I know my body and how my psyche works, so I must start off strict and then decide how to proceed the next week. Small goals are attainable. Long term goals usually fail because people realize they have bitten off more than they can chew and then they just give up. My plan is to feel better initially and then work myself back into my exercise regime.

Brown or Wild Rice, dried peas and beans, sweet pototoes (a perfect yam requires no butter or anything), all veggies, fruits (except high-sugars like oranges, too much acid, too), protiens such as chicken, turkey, and fish, canned albacore tuna, veggie soups (protiens can be added), bulgur, barley, quinoa, eggs, gardineira (this goes well with so many things), air-popped popcorn, raw nuts and seeds, hummus.

There is no bread, pasta, dairy,or potatoes other than yams on this list. That doesn’t mean I should completely deprive myself, but at least in the first week I should be able to obstain. Later on I can slowly introduce very small amounts of dairy (like yogurt and cottage cheese), whole grain bread and wheat pasta if I really crave it. I do love bread, so that will be hard.

It’s also a lot easier to stay on track when healthier foods are readily available. I’m prone to grabbing a piece of junk food just because it’s convenient. So I will be in the kitchen today cooking up some sweet potatoes, more beans, and my hummus, which I will share the recipe with you tomorrow, all to keep handy in the fridge for eating.

Other good tips: eat small portions, about 300-400 calorie meals each, 5 or 6 times a day. Drink half your weight in ounces of pure distilled water every day. That means if you weight 150 lbs. then you should be drinking 75 ounces of water a day. You won’t have time or be thirsty enough for that diet soda which you shouldn’t be drinking anyway. Use onion and garlic powder, dill, thyme, marjoram, and all other herbs for seasoning. Use only extra virgin olive oil. If you don’t like raw veggies then toss with EVOO, salt and pepper, whatever seasonings you like and roast at 375* until cooked to your liking.

My first goal is to fit into my New Years dress and look good. I only have 6 days left. After that I will set a new goal for Jan. 6th, and so on. Why Jan. 6th you ask?  Because my husband left for his annual mission trip to South Africa and he will be returning on the 6th. I’m aiming for an extra special homecoming and in the meantime I ask for your prayers of covering over Cory and those he has gone to serve.

Bless you and goodluck in all your endeavors.

The Primal Diet

In my search for healthy (and budget-friendly) recipes and meal ideas, I’ve come across quite a bit of Primal Diet talk. This is not a new concept if you’ve ever heard of or read Foods Jesus Ate, What would Jesus Eat?, and Moses Wasn’t Fat. But there seems to have been a reinvention that is sweeping the internet. This is awesome!

What is The Primal Diet, you ask?

It’s been called other things, like the Caveman Diet or the Paleo Diet. It is pretty much what is sounds like. To some it may be more of a raw diet, but overall it is eating foods that are natural and un-processed. It has also been referred to as the raw meat (or neolithic) diet, but as for me, that is not what I am advocating here. I do not think cooked meat is the cause of all our problems (i.e. diseases, obesity, allergies, etc) . It is the processed foods we eat, and that includes more than just meat.

Think about what you eat on a regular basis. When you go to the grocery store do you tend to go down every aisle and put something in your cart? How much of your food comes in boxes or cans? How much of what you eat and serve to your family comes from a box or a can? This includes frozen meals as well.

The bottom line is this: the more ingredients listed on the packaging  = less healthy for you. Convenience isn’t better. It may be faster but it is doing you and your family’s bodies more harm than good. It might take a little bit more of your free time, and initially it might seem as though it is taking a little bit more of your paycheck (until you figure it out), but healthy meal planning is worth it in the long run.

Go to your pantry and pull out that box of Hamburger Helper. How many looooooooong, hard to pronounce, chemical-sounding words are listed in the ingredients? This is bad for you. (I’m only using Hamburger Helper as an example- no offense meant.)

Images courtesy of Mark's Daily Apple

...and theprimalblueprint.com

Did you know that the Food Pyramid has changed…again? Actually, there were nutritional guidelines issued by the U.S. government long before the words “food pyramid” were even introduced. Back in the 1920′s guidelines were shockingly different from what they are today. Most meals were recommended to be centered around milk, with a little bit of grains, like toast or even a biscuit-like cookie. Think milk toast….blech! Then the “Basic Seven” was introduced in 1946 by the USDA: the first ever Recommended Daily Allowances guideline. No serving sizes were defined, and butter was a food group.

Next came the “Essentials of an Adequate Diet”, which cut the seven groups down to four. Those 4 food groups being the ones we’ve all grown up learning. The focus was still on getting “plenty of food”. How little known it was that the focus would shift to making sure people didn’t eat too much.

In 1979 the name “Food” became the new guide where the USDA addressed the link between certain foods and chronic diseases. This is when the category of “Fats, Sweets, & Oils” were added to the 4 basis food groups, but cautioned with moderation.

The food pyramid debuts in 1992- I had no idea. I thought it had always been around. Funny how I was already 20 years old when it made its appearance. That just goes to show you how healthy I was. Funny thing about the food pyramid is that you’ll see the good fats (ones that protect the brain) are shared in the same blocks as bad ones (artery-clogging fats). Bacon was considered equal with lean poultry. And 6-11 servings of bread a day? Really? We scarfed it up, not knowing any better, because the USDA told us to do it.

In 2005 the pyramid got an edgy make-over and was called “My Pyramid”. It was vague and confusing and most people didn’t understand that the wedges indicated that some foods were supposed to be eaten in smaller quantities than others. But just in 2011 a new diagram popped up showing us what to do, called the The Plate and The Moon. The plate is for our four basic food groups, and the moon is for a serving of dairy. On one half of the plate there should be all vegetables and fruit (I recommend more vegetables, as most would, but did you know it is not good to eat most fruits with a meal? More on that some other time…) And the other half of the plate should be all protein and grains (and please don’t forget that “protein” is more than just meat. Try some beans once in a while).

I find that eating healthy can lead to questions when it comes to snacking. If you’ve been able to research recipes and plan meals you’re on the right track, but if you craving something in-between meals, or if you’re on the go and need a replacement meal, then here is a list of little to no preparation primal snacks.

Seeds and Nuts (Walnuts, Almonds, Pistachios, Macadamia, etc.), Almond Butter, Hardboiled Eggs, Jerky (Be careful of certain brands; it’s best if you make your own.), Canned Salmon or Tuna (Albacore), Smoked Sardines, Cold Shrimp, Cold, Sliced (unprocessed) Meat, Avocado/Guacamole, Black and Green Olives, Half of a Coconut (and other Coconut products), Fresh and Dried Fruit, Veggies (jimcama, celery, cucumbers, peppers, cherry tomatoes, etc.), Sauerkraut, Pickles, Salsa, Dried Seaweed, Dark Chocolate.

A few great websites I have found are:

Primal Toad @ http://www.primaltoad.com/

Mark’s Daily Apple @ http://www.marksdailyapple.com/primal-blueprint-101/

Mattie Roberts @ http://thecareandfeedingofdivas.com/

CITED: http://www.washingtonpost.com/wp-srv/special/health/food-pyramid/