Tag Archives: groceries

Shopping List for the Week

Eggs
Almond Milk
Spinach
Mango
Pineapple
Coconut milk
Red Delicious Apples
Celery
Strawberries
Basil
Chicken Breasts
Carrots
Black Beans
Whole Wheat English Muffins
Avocado
Bananas
Flax or Chia Seeds
Peaches
Oranges
Kale
Greek Yogurt
Cheese

This week I will be juicing and making smoothies for a majority of my nutrition. I am excited!

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Reblog from Greatist: 22 Cheap and Easy Ways to Eat Healthy

From Greatist

At the Grocery Store

1. Make a grocery list (and stick to it). By heading to the store with a clear list of what’s necessary, it’s much easier to avoid last-minute purchases. (Some studies say shoppers may still make impulsive buys… but the list can’t hurt.) Feeling techy? Try one of the many apps that can help with shopping, like GroceryIQ or Shopper.

2. Don’t go shopping hungry. Even after you take the time to write a meticulous grocery list, if that stomach is grumbling so loudly the people in the next aisle can hear it, chances are something surprising’s going to jump into the shopping cart. Avoid succumbing to last-minute cravings (like, say, for lardwiches) by eating a healthy snack (or meal) before heading to the store.

3. Buy more greens. On that weekly trip to the grocery store, grab some extra green vegetables for health benefits like a stronger immune system[1]. They’re super-healthy (kale and spinach are bona fide superfoods!) and easy to fit into any meal!

4. Choose fresh or frozen over canned. For veggies, soups, and beans, nixing the can cuts out unnecessary sodium. For fruit, it avoids excess sugar. Plus, the fresh stuff always tastes better. And, perhaps surprisingly, canned produce can actually end up costing more (or at least the same amount) as the fresh stuff!

5. If you can’t grow it or raise it (theoretically), don’t eat it. Monosodium glutamate doesn’t grow on trees. Neither does high fructose corn syrup or Yellow No. 5. But at least one of these ingredients is found in many (if not most) of the processed foods on grocery store shelves, from chips to fruit juice. And these ingredients have been linked to everything from obesity and diabetes to brain and liver damage[2][3][4]. If whatever’s in that grocery basket couldn’t theoretically come from your own backyard, swap it for something closer to the original. Choose whole potatoes over a box of mashed; pick plain ol’ oats instead of pre-sweetened packets.

6. Choose whole grains. When grains are processed — like, say, to become white flour used in crackers, cookies, or white bread — two essential parts of the grain (the bran and germ) are removed. The problem is these parts hold the most health benefits and nutrients, including vitamin E, major B vitamins, antioxidants, fiber, protein, and healthy fats. Look for the “Whole Grain Stamp” on packaging or just opt for ingredients like whole grain, brown rice, and oats.

7. Avoid sweetened drinks. Added sugar is a big no-no. Not only does it pack on calories, but eating foods with added sugar has also been linked to cardiovascular disease, diabetes, and weight gain[5][6]. Replace sweetened beverages (even artificially sweetened diet drinks) with water, seltzer, and fresh fruit, or 100 percent fruit juices diluted with water.

8. Eat naturally sweet food (and don’t add extra sugar to it!). Some of us have a sweet tooth, but instead of indulging in sugar-packed processed foods, choose naturally sweet ones to cut down on sugar cravings later. Start in the fruit section and choose naturally sweet vegetables like beets, corn, and sweet potatoes (just to name a few!).

9. Buy in bulk and divide into portions. Yes, this strategy is mostly a way to cut down on cost. But buying in bulk — anything from vegetables, to meat, to grains — can also cut down on shopping time, so there’s more time left to prepare healthy meals.

10. Stick to the edges of the grocery store. The outer edges are typically home to fresh produce, meats, dairy, and breads. The inner aisles usually feature highly-processed items packed with extra sugar and artificial ingredients. There are always exceptions, of course, but try sticking to the 80:20 rule (80 percent of the grocery cart from outside the aisles, 20 percent from inside the aisles) for a healthier diet.

Food Storage and Prep

11. Make grocery day “Food Prep Extravaganza.” To cut down drastically on food prep throughout the week, do it all at once after returning home from the store. Unwrap, clean, and cut up meat to freeze or refrigerate in portions. Wash and prep all produce. Chop and freeze anything that may be used at a later date. Pre-portion snack foods (see below), and yogurt or rolled oats for easy breakfasts throughout the week! (Overnight Oats are a favorite in the Greatist office!)

12. Prepare your own food as often as possible. We’re not talking give up eating out entirely — it’s no fun skipping those special restaurant dinners! But by preparing as many meals as possible on your own, it’s much easier to know (and control) exactly what’s going into your body, without any sneaky ingredients. Going to be at work during the lunch hour? Pack something to eat there. No time to eat before heading out in the AM? Bring something to eat on the way or at the office.

13. Pre-package snacks. When eating out of a family-sized potato chip bag, it’s easy to keep reaching that hand in until all that’s left are the greasy crumbs. Instead of wasting away in a bottomless pit of chips, try pre-portioning snack foods into single-serving plastic baggies or reusable containers.

14. Grow your own herbs. Fresh herbs (or freshly dried ones) are a great way to season food without excess salt, butter, or cheese. Growing a personal herb garden isn’t only good for that belly — it’s also an easy way to pretty up any space! All that’s necessary for a DIY herb garden is a few small planters and an empty windowsill (even the Greatist office has one!).

15. Store the healthiest food in the front of the fridge. When the fridge door opens, make sure you see the healthiest items first. If the leftover chocolate cake is shoved in the back corner, chances are the eye will gravitate towards the shiny apple right up front first. Bonus points for storing healthy options in transparent containers and unhealthy stuff in opaque ones so you see the healthy stuff before the stomach really starts grumbling.

Cooking and Mealtime

16. Sneak veggies into everything. We even have a few ways to fit veggies into dessert. Yep, we went there.

17. Forget about counting calories. Checking every nutrition label before chowing down is annoying (to say the least). Instead focus on meals that include a variety of nutrients, colors, and fresh ingredients. It’s much easier to keep a healthy, balanced diet this way than by counting calories.

18. Eat a healthy breakfast! Starting the day off right is key to eating healthy all day long. So what makes the best breakfast? One study found consuming protein for breakfast can help prevent overeating later in the day[7], but another found that eating a big breakfast with dessert could help keep off excess pounds[8]. Choose what works best for you.

19. Opt for smaller portions. When restaurants pile plates bigger than a human head, it’s easy to overeat. Limit those portions to less gargantuan sizes to easily eat a little healthier. Not sure where to start? Try these portion-size plates, or learn how to estimate serving sizes for certain foods. And here’s a great tip for eating out: To avoid eating more than planned, ask the server to wrap up half the dish beforehand and go home with a pre-made doggie bag.

20. Replace dessert with fruit. (…Or at least add fruit to dessert.) While some varieties can be high in sugar, fruit is a great way to satisfy that sweet tooth without breaking the sugar bank. Plus, it offers health benefits typical desserts can’t, like fiber and antioxidants. And opting for fruit can help avoid that dreaded sugar crash.

21. Pace your mealtime. When we eat quickly, our bodies don’t always have time to realize we’re full — so it’s easy to overeat[9]. Enjoy what’s on the plate, and stop eating as soon as that stomach gives the first hint of being full. It’s always possible to eat more later.

22. Consider not buying unhealthy stuff in the first place. ‘Nuff said.

Originally posted April 2012. Updated November 2012 by Shana Lebowitz.

What are your favorite healthy eating habits? Let us know in the comments below or tweet the author @ksmorin.

Works Cited

Exogenous stimuli maintain intraepithelial lymphocytes via aryl hydrocarbon receptor activation. Li, Y., Innocentin, S., Withers, D.R., et al. Division of Molecular Immunology, MRC National Institute for Medical Research, Mill Hill, London, UK. Cell, 2011 Oct 28;147(3):629-40 [↩]
Nutrigenomics of hepatic steatosis in a feline model: effect of monosodium glutamate, fructose, and Trans-fat feeding. Collison, K.S., Zaidi, M.Z., Saleh, S.M., et al. Cell Biology and Diabetes Research Unit, Department of Biological and Medical Research, King Faisal Specialist Hospital and Research Centre, Saudi Arabia. Genes and Nutrition, 2012 Apr;7(2):265-80. Epub 2011 Dec 6. [↩]
Opposing effects of fructokinase C and A isoforms on fructose-induced metabolic syndrome in mice. Ishimoto, T., Lanaspa, M.A., Le, M.T., et al. Division of Renal Diseases and Hypertension, University of Colorado Denver, Colorado. Proceedings of the National Academy of Sciences of the USA, 2012 March 13;109(11):4320-5. [↩]
Role of fructose-containing sugars in the epidemics of obesity and metabolic syndrome. Stanhope, K.L. Department of Molecular Biosciences, School of Veterinary Medicine, University of California, Davis. Annual Review of Medicine, 2012; 63:329-43. [↩]
Consumption of added sugars and indicators of cardiovascular disease risk among US adolescents. Welsh J.A., Sharma A., Cunningham S.A.,et. al., Nutrition and Health Science Program, Children’s Healthcare of Atlanta, Atlanta, GA, Circulation. 2011 Jan 25;123(3):249-57. [↩]
Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Schulze M.B., Manson J.E., Ludwig D.S., Department of Nutrition, Harvard School of Public Health, Boston, MA, Journal of the American Medical Association 2004 Aug 25;292(8):927-34. [↩]
Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Leidy, H.J., Lepping, R.J., Savage, C.R., et al. Department of Dietetics & Nutrition, University of Kansas Medical Center. Obesity 2011(10):2019-25. [↩]
Meal timing and composition influence ghrelin levels, appetite. Jakubowicz, D., Froy, O., Wainstein, J., et al. Diabetes Unit, E. Wolfson Medical Center, Tel Aviv University, Holon, Israel. Steroids 2012;77(4):323-331. [↩]
Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos, A., le Roux, CW., Alexiadou, K., et al. Athens University Medical School, Athens, Greece. The Journal of Clinical Endocrinology and Metabolism 2010 Jan; 95(1):333-7. [↩]

Foodie/Follow Friday: Coffee Cubes via Frugal Foodie Mama

Hi everyone!

I came across this post from Frugal Foodie Mama’s blog and was intrigued. I normally take my hot, with a little cream and sugar to go in my thermos as I’m rushing out the door in the morning. However, there are days where I brew a pot and either forget, or don’t have time to grab it in the morning on the way out. Normally I dump it when I get home, but Wednesday morning I forgot as usual, so I decided to try her recipe this morning. I froze the coffee in one of my ice trays when I got home that evening. This morning I got up a little early so I could enjoy it while I watched the news and ate breakfast so I added skim milk sugar and water. It was great!

 While I don’t consider my skills Starbucks-worthy. I do think I could play around with this a bit and give their Caramel Macchiato a home-made run for its money :-). Thanks for the recipe!

Happy Friday and Enjoy!

Foodie Fridays: Stuffed Peppers

Hey guys,

I thought I would share with you my favorite go-to meal for today. My stuffed peppers are easy to make and really really good! Here’s the recipe for one pepper

Ingredients

  • 1 bell pepper
  • 1/4 cup of brown rice
  • 1/2 chopped onions, pepper, and tomatoes
  • 1/4 cup shredded cheese
  • you favorite seasoning (I like garlic salt and fajita seasoning).
  • 1/4 cup ground meat of your choice

Directions

  1. Put oven on highest setting or broil. Place peppers, with top cut off and seeds removed in the oven and cook for 15 minutes or until slightly soft and charred. You can also grill peppers on the BBQ.  Once cooked, set aside.
  2. Cook rice as usual (I use my trusty rice cooker) and add 2 teaspoons of  your seasoning of choice. Add shredded cheese. Set aside.
  3. Place meat in skillet and add tomatoes, onions, and green pepper. Cook until meat is browned through.
  4. Add ingredients from skillet to rice and put inside pepper.
  5. Enjoy!

Pretty simple and really good!

Lighten it Up for Labor Day: How to enjoy the holiday and still be “good”

Hi everyone,

I wanted to do this post to address some of the problems that happen because of holidays, especially ones involving food and booze. Here are some tips to help you make it through and not feel too guilty.

  1. Workout that day! It’s the best way to give yourself a bit of a cushion, by burning calories and jumpstarting your metabolism for the day. Also, take advantage of events in parks or pool parties. Great ways to get an extra workout in by swimming or walking. If their are games happening, such as volleyball or tag, participate! Work for your food!
  2. BYOB! this is a big one for me. If you want to be sure that you don’t drink too many excess calories, bring your own bottle. My drinks of choice for this year’s Labor Day are Minute Maid 5-calorie lemonade, light beer, and wine spritzers (wine mixed in equal parts with diet sprite or carbonated water in my case) If you are going the heavy liquor route, stick to clear liquors such as vodka, and mix it or chase it with diet or light choices. Water is your best option regardless!
  3. Stick to the one plate rule. I try a bit of everything, or I chose the things I really want (mac and cheese 🙂 ) and I only eat whatever fits on that one plate (not piled up). Also, it really helps to start out with a salad or veggies if they are available. Not sure about the dressing or condiments? Mix it with water. Still gives you some of the flavor, but less of the calories. I do this a lot with creamy dressings, if I’m not sure what’s in them.
  4. Deserts Don’t deprive yourself, just make sure you eat a little bit. Try to stick to fresh fruits or things with fruit mixed in (such as shortbread). If you want to go heavier (such as that cake you might be eyeing) make sure to try to serve it up on a small plate or napkin. Or even better ( add it to the main serving plate as one of your options in tip 3.

Guest Post-The Wrong Carb Mindset

Hello! My name is Alek, I am a 15-year-old MALE (in a world of ALL female) healthy living/fitness/food/running blogger. My blog is called Run Serve Cook because I run XC, play tennis and like to cook and experiment with food all the time;)

So now onto my first guest post! I was really excited when Coco at  emailed me and asked if I wanted to guest post, I was happy to give it a try!

Carbs. What are carbs? Carbs or carbohydrates are what gives your body the fuel and energy to do anything. Sit, eat, run, workout, anything you name it carbs can fuel it. Carbs along with protein and fats are where all of our energy comes from. Carbs are the best fuel for exercise though because they are easily converted to energy and stored in our muscles for later use. Protein can fuel exercise too but is mainly used for repairing cells and growing muscles. Protein calories and carb calories are not equal because only some amino acids in proteins are usable for fuel. Fats are more calorie dense and also can fuel but the body first uses stored carbs to power through the day.

That being said carbs are ESSENTIAL! Carbs are the most important for endurance athletes and growing teens because if the body has no fuel it starts “eating” itself for fuel (that’s what happened to me). In growing teens without carbs(and more calories than needed) it is almost impossible to grow any more muscle because all energy is put into living. Carbs should account for anywhere from 40%(losing weight)-75%(gaining mass or heavy exercise). I found this online to back this up.

The problem I find is the misconception about carbs people have. I know from experience because I had this misconception also. People think some carbs are BAD and some are just fine. I thought this when I first started my journey to recovery so I asked someone very knowledgeable in the subject and they told me for me carb=carb no good no bad just carb. For someone exercising a lot or trying to bulk up a carb should be a carb don’t overanalyze it.

If you search carbs the first few links all go to websites showing “good” and “bad” carbs. This stuff is good but you don’t need to live always by this! The first link says “What should I eat?” The answer is simple unless you are trying to lose weight, ANYTHING if you trying to grow and gain don’t cower away from “simple” carbs don’t discriminate them and make them feel bad about themselves! They can’t help being tasty but not keeping you satisfied, it is just in there nature!

Now I am not saying some carbs are not better scientifically than others. Some burn slower giving you sustained energy, no crash and satisfy you longer. Some had fiber which helps your digestive system. Some have gluten which some people are allergic to. Complex carbs like whole grains, sweet potatoes, legumes and brown rice are definitely better choices than simple carbs like sugar, pop, cookies and other yummy treats but don’t obsess. Treat yourself sometimes! You deserve it after that tough workout! Instead of 50g of carbs from whole grain bread have a couple Oreos or some ice cream. Live life and don’t let food control you. Don’t avoid certain foods because they are all carbs and no protein.

I know this is all true because over the past month I have done this and gained about 8 pounds! I still look great (click the progress link at the top to see me!). Odds are increasing your carbs you will feel more alive more energetic and more free. Let go of your carbophobia and enjoy!

I hope you learned something from this! I tried my best even though I am not a writer but if you could come check out my blog Run Serve Cook that would be really awesome! While you there enter my giveaway here ! ;)The story of my blog is me trying to live a healthier happier life and get better with people and also get fitter. I am also an aspiring model and soon have a big break were I could get scholarships and signed if I bulk up and look good enough! (see here) Recently I have been growing some and getting some samples to review which I love! I also am hosting my first giveaway right now on amazing Justin’s Nut Butter, go here to see and enter! I also have twitter and instagram @runservecook and a facebook page. If you want to learn more or have questions feel free to ask! My email is alekprus@aol.com.

Looking for Guest Bloggers!

Hey Pretty People!

I am currently looking for guest bloggers. If you are interested, please send me an email to misscocoj@gmail.com 

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