Eating healthy takes a little effort, but it's so worth it and it doesn't have to cost an arm and leg. If I hear one more person say "it's too expensive to eat healthy", I am going to scream! What do you think it costs you and me in insurance premiums due to obesity related illnesses? (Stepping off my soap box!)
Delicious, nutritious meals don't have to be expensive or difficult to prepare. I am going to show you that you can eat very healthy on a budget. The real key to success is planning and using fruits and vegetables that are in season. I did a little research of my own at the grocery today. Here's how it all breaks down. I was able to buy the following for $45.
Oat meal - once canister of rolled oats is 13 servings @ $.33 per serving
Brown rice - one bag is 20 servings @ $.16 per serving
Organic large box of salad - approx 8 small/medium salads @ $.50 per serving
Organic boneless chicken - 1 pound is at least 4 servings @ $1.25 per serving
Short cut carrots - one bag is approx 6 servings @ $.17 per serving
Fage greek yogurt - one medium container is 4 -1/2 cup servings @ $.88 per serving
Apples - on sale $1.00 per pound is approx 3 apples @ $.34 per serving
Blueberries - $3.00 per box is approx 3 servings @ $1.00 per serving
Broccoli - 3 good size crowns is approx 4 servings @ $.50 per serving
Avocado - 1/2 of one avocado is approx 1 serving @ $.50 per serving
Cuties (clementines) - bag of approx 12-14 cuties @ $.33 per serving
Almond Milk - 1/2 gallon is approx 8 servings @ $.38 per serving
Multigrain pita - 4 whole is approx 8 servings @ $ .38 per serving
Roma tomato - 1 @ $.39
Cucumber - 1 large hot house is approx 4 servings @ $.63 per serving
Bunch of cilantro - $2.00
Bananas - 4 @ $.20 per serving
1 Lime - $.89 each
1 Dozen large eggs on sale for $1.00 per dozen - less than $.09 per serving
How many nutritious meals and snacks do you think you could make out of all the items listed above? Quite a few, right? Add a few spices from your cupboard, maybe a little olive oil or couple tablespoons of salsa, a few nuts and the possibilities are endless! Use your imagination, get creative.
Here are some healthy meal/snack ideas:
Breakfast - Oatmeal w/almond milk and fresh blueberries or 1/2 cup greek yogurt, fresh fruit, and a couple tablespoons home made, low-fat granola (I like to add a teaspoon or two of ground flax, wheat germ, and a few walnuts to oatmeal)
Snack - 1/2 C greek yogurt and a banana or an apple with almond butter or celery with peanut butter or a couple cuties
Lunch - Salad in 1/2 of a pita pocket or tuna with multi grain pita chips (recipe to follow) and an apple or quinoa salad with tomato, cucumber, and sliced almonds (add chicken, add black beans, or serve with a tilapia fillet for added lean protein)
Dinner - Guacamole with cilantro lime rice and grilled chicken or baked chicken with steamed veggies or a big salad with grilled chicken, diced squash, dried cranberries, pine nuts, feta cheese
Dressing - Canola oil, line juice, and a little honey or balsamic vinegar, olive oil, brown mustard, a little sugar if you don't like the acid, dash of garlic salt, and a couple turns of black pepper from the grinder
Baked Pita Chips - preheat oven to 250 degrees, cut pita rounds into triangles, put on non-stick baking sheet. Bake for a total of 45 minutes, turning the chips every 15 minutes. Turn oven off at end of 45 minutes and allow to cool. Store in airtight bag or container
So...you tell me? Do you still think eating healthy is expensive???
Saturday, January 28, 2012
My Top 10 Healthy Foods
There's not doubt we are what we eat, as they say! If you don't think the quality of food you put in your body impacts it's performance, how you feel, and how your skin and hair looks...I think you are missing the boat. The quality (and quantity) of the food we fuel our bodies with is growingly more important today than ever with all the chemicals and other things we are exposed to daily. People today are also on the go more than ever.
I decided I would share a list of top foods I think bring great healthy benefits. I did not list these items in any particular order, so don't think there's a rhyme or reason behind it. I simply jotted them down as they came to mind. Just remember moderation is the key with anything. But if you incorporate some or all of these items into your diet, I think your body will thank you.
Green tea has been linked to many health benefits, including improved heart health, lowers cancer risk, and has thermogenic properties. A good friend introduced me to iced green tea, which is one of my favorites. You can use it in smoothies, drink it plain, add no added sugar fruit juice, etc. It's really good with a little ginger/black pepper simple syrup and little bit of plain bubble water as a treat.
Whole grains help fill you up and have more fiber than processed grains. It helps reduce the risk of heart disease, stroke, cancer, and diabetes. Whole grains offer good carbs, and your brain needs carbs to function properly. So, it's ok to limit carbs but I would not recommend removing them completely from your diet. I also like to eat my carbs earlier in the day with a little protein of some sort to help burn them off and prevent my body from converting them to stored fat. Some of my favorite grains are oatmeal, brown rice, barley, and quinoa. They can be added to soups, served with stir fried veggies, made into a salad...lots of ways to incorporate them into your diet.
Avocado is one of my favorite foods! They are loaded with lots of vitamins, good fats, and a little fiber. They are great as guacamole, just smashed with tiny bit of sea salt and spread on whole grain crackers, diced up in a salad, sliced on a burger...you name it...I love avocado!
Cinnamon offers numerous health benefits. It is known to help level out insulin levels, inhibits bacterial growth (keeps foods from spoiling), and reduces inflammation.
Nuts - Walnuts and almonds offer fiber and good fats that are heart healthy. They are a good snack with an apple or banana. I also like to put a few broken up walnuts or sliced almonds in oatmeal or home made granola or muesli. Pistachios are also one of my favorites. You can put them in salads too for a little extra crunch. Nuts are high in natural fats, so be aware of how many you consume. The calories and fat add up quickly. (There is such a thing as too much of a good thing!)
Ground flax seeds are another good source of healthy fat and fiber. They are good for skin and women's health too. I like to add a bit to cereal or oatmeal in the morning or maybe with yogurt.
That brings us to yogurt. I think greek yogurt is great in moderation. A 6 oz. serving of Fage non-fat greek yogurt is a good source of calcium, has 100 calories and a whopping 18 grams of protein! Top it with a little fresh fruit and you've got a super healthy, low cal snack!
Berries are probably my favorite fruit (well technically avocado is a fruit, but I know you all don't think of it as a fruit)! Specifically raspberries, strawberries, and blueberries are my fav's. And yes, in that order! Berries offer lots of antioxidants and fiber. And they just taste good and look great in a bowl by themselves, on cereal/oatmeal or with greek yogurt! Did you know strawberries offer more vitamin c per serving than an orange? Who knew! And strawberries are only 50 calories for a one cup serving (that's about 8-10 berries, depending how large they are). I think that's a lot of healthy food for very few calories!
Nut butters used sparingly add fiber and good protein sources. Add a little almond butter to a sliced apple, pair or celery or put a tablespoon in a smoothie. You can smear a little on a wholegrain english muffing or slice of toast for a tasty treat and extra protein punch. Again, be careful how much you use as it packs a lot of calories in a small serving.
Last but definitely not least are eggs. Eggs offer a good source of protein and has nutrients to fight inflammation. If I am not using plain egg whites, I try to mix 1 one whole egg to 2 additional whites. This is just about the perfect protein serving according to the dietician I met with last summer. One whole large egg is approximately 70 calories, 5 grams of fat and 6 grams of protein. At approximately $4.00 a dozen for organic eggs, you are still talking about less than $.34 per egg - making eggs a low cost, healthy protein source.
These are my top picks of healthy foods, what are yours?
I decided I would share a list of top foods I think bring great healthy benefits. I did not list these items in any particular order, so don't think there's a rhyme or reason behind it. I simply jotted them down as they came to mind. Just remember moderation is the key with anything. But if you incorporate some or all of these items into your diet, I think your body will thank you.
Green tea has been linked to many health benefits, including improved heart health, lowers cancer risk, and has thermogenic properties. A good friend introduced me to iced green tea, which is one of my favorites. You can use it in smoothies, drink it plain, add no added sugar fruit juice, etc. It's really good with a little ginger/black pepper simple syrup and little bit of plain bubble water as a treat.
Whole grains help fill you up and have more fiber than processed grains. It helps reduce the risk of heart disease, stroke, cancer, and diabetes. Whole grains offer good carbs, and your brain needs carbs to function properly. So, it's ok to limit carbs but I would not recommend removing them completely from your diet. I also like to eat my carbs earlier in the day with a little protein of some sort to help burn them off and prevent my body from converting them to stored fat. Some of my favorite grains are oatmeal, brown rice, barley, and quinoa. They can be added to soups, served with stir fried veggies, made into a salad...lots of ways to incorporate them into your diet.
Avocado is one of my favorite foods! They are loaded with lots of vitamins, good fats, and a little fiber. They are great as guacamole, just smashed with tiny bit of sea salt and spread on whole grain crackers, diced up in a salad, sliced on a burger...you name it...I love avocado!
Cinnamon offers numerous health benefits. It is known to help level out insulin levels, inhibits bacterial growth (keeps foods from spoiling), and reduces inflammation.
Nuts - Walnuts and almonds offer fiber and good fats that are heart healthy. They are a good snack with an apple or banana. I also like to put a few broken up walnuts or sliced almonds in oatmeal or home made granola or muesli. Pistachios are also one of my favorites. You can put them in salads too for a little extra crunch. Nuts are high in natural fats, so be aware of how many you consume. The calories and fat add up quickly. (There is such a thing as too much of a good thing!)
Ground flax seeds are another good source of healthy fat and fiber. They are good for skin and women's health too. I like to add a bit to cereal or oatmeal in the morning or maybe with yogurt.
That brings us to yogurt. I think greek yogurt is great in moderation. A 6 oz. serving of Fage non-fat greek yogurt is a good source of calcium, has 100 calories and a whopping 18 grams of protein! Top it with a little fresh fruit and you've got a super healthy, low cal snack!
Berries are probably my favorite fruit (well technically avocado is a fruit, but I know you all don't think of it as a fruit)! Specifically raspberries, strawberries, and blueberries are my fav's. And yes, in that order! Berries offer lots of antioxidants and fiber. And they just taste good and look great in a bowl by themselves, on cereal/oatmeal or with greek yogurt! Did you know strawberries offer more vitamin c per serving than an orange? Who knew! And strawberries are only 50 calories for a one cup serving (that's about 8-10 berries, depending how large they are). I think that's a lot of healthy food for very few calories!
Nut butters used sparingly add fiber and good protein sources. Add a little almond butter to a sliced apple, pair or celery or put a tablespoon in a smoothie. You can smear a little on a wholegrain english muffing or slice of toast for a tasty treat and extra protein punch. Again, be careful how much you use as it packs a lot of calories in a small serving.
Last but definitely not least are eggs. Eggs offer a good source of protein and has nutrients to fight inflammation. If I am not using plain egg whites, I try to mix 1 one whole egg to 2 additional whites. This is just about the perfect protein serving according to the dietician I met with last summer. One whole large egg is approximately 70 calories, 5 grams of fat and 6 grams of protein. At approximately $4.00 a dozen for organic eggs, you are still talking about less than $.34 per egg - making eggs a low cost, healthy protein source.
These are my top picks of healthy foods, what are yours?
Sunday, January 8, 2012
Commitment and Resolution
Happy New Year!
It's been a while since I posted and many of you have asked me about my blog. So, it is with renewed excitement I write this post today. Today's topic is Commitment and Resolution.
A commitment, as defined by Merriam-Webster, is: the state or an instance of being obligated or emotionallyimpelled <a commitment to a cause>. The definition of resolution is the act of analyzing a complex notion into simpler ones, or the act of answering.
"Emotionally impelled". Means you need to own it. You need to be committed to it. The new year comes and people make resolutions. Some make resolutions which are so broad they lose sight of what it is they were really trying to achieve in the first place. Or the resolution is such they set themselves up for failure..."I am going to stop smoking (not me, I don't smoke - I am sighting an example here, work with me), workout 7 days a week, eat no sugar, and stop drinking!" One thing at a time already! How are you going to focus on all that at once? You aren't, not possible.
How about setting yourself up to succeed by making a commitment to yourself to do "X"? And once you've achieved that, move on to the next thing you want to accomplish. Part of making a commitment to yourself is finding a solution to your issues. Break them down in the manageable and achievable goals. I know a gal who's doing this and I am so proud of her. It's been one change at a time. She has her good days and her bad, just like everyone else. But she's doing it. She's stopped smoking, started running, overcome injury and now is working on her nutrition. You know who you are by the way, love ya girl!
I made a commitment to myself last fall to change my life. That goal was way too broad. I broke my goal down into smaller goals. The first step was changing jobs and finding a healthy work/life balance. I gave it a lot of thought and consideration, and I walked away from everything I knew and had done for 23+ years (no cracks about my age here please!). My new job and schedule affords me the time to get up at a decent hour, eat a little breakfast, get to the gym for a workout, shower and start my work day. Now I have my evenings to do as I please. No more 12+ hour work days. This was HUGE for me!
Who struggles with drinking the recommended 6-8, 8 oz glasses of water per day? That would be me. I bought an insulated cup and drink 3 of them filled with ice and water every day. Moving right along, I started going to the gym at work everyday (Monday - Friday). I've achieved this almost every week since the first of December.
Next up is a challenge starting the 23rd of this month. It's a wellness and weight loss challenge through our fitness center at work. I am on a team with 3 great women, and am looking forward to shedding the weight I need to lose. Thru a new friendship at work, I am excited about adding running (more like jogging in my case) to my regiment. Words I never thought would cross my lips by the way! LOL
Anyone who's read my blog has heard me talk about eating clean. Well, I'm going to preach this again and try to improve my "say/do" ratio! This is the one I find hardest for me. Lord knows I like my Oreo's, Graeter's ice cream, and Five Guys cheeseburgers! I find myself easily side tracked when it comes to my "diet". I hate that word by the way, DIET! You can diet till you're blue in the face and guess what? Next thing you know, you're right back where you started. Well, duh Kim Ross! You have to make a commitment to eat healthier for life, not just however many weeks a diet lasts. You work you tookus off for weeks and weeks, depriving yourself. Then it's all done. You say to yourself "oh, one cookie won't hurt." Then it's a cheeseburger, and then next thing you know...you are eating crap food again. You're bringing home junk food, eating it, and feeling crappy. Diets are self defeating! You have to commit to eating healthy on the whole and having things you love in moderation. I can now have a bag of dark chocolate in the house and not gobble it down in a day or two. Woot woot! Now that's an achievement!
I have to stop treating my body like a tent and more like the beautiful temple it is! And that can only be achieved by fueling it with good quality fruits, veggies, whole grains and lean protein. I have been trying new recipes and things I never thought I'd eat, let alone like! Guess what? I really like quinoa. Have you tried it yet? Well, you should! It's delicious, has lots of fiber and protein, and it is great as a salad, used in place of pasta or rice, and it fills you up. Not to mention, it has a nutty great flavor.
Some friends have shared a couple links I think are definitely worth passing along. So, here they are:
http://www.thegraciouspantry.com/getting-started/ This link offers some good info regarding eating clean and some recipes that look delicious. I am trying the protein bar one this afternoon and will let you know what I think later.
The next one has some great tips and recipes too. I made the blueberry smoothie this morning and added a scoop of vanilla protein powder to up the nutritional value and used it as a meal replacement. It was awesome! I hope you find these links beneficial. http://skinnyms.com/blue-paradise-smoothie/
This is totally going to be corny, cheezy, whatever. I don't care, I'm putting it out there! Take from it what you will...as I watched the ball drop at midnight on New Years Eve, I had a sense of calm. A sense of 'ah-ha, I know I can do this'. It's my time, it's my year! I am going to work hard, overcome my hurdles, and be the best woman I can be! You can't change my life for me, but I sure can! It's mine...I own it. I am doing this! It's different somehow this time. If you fail, dust yourself off and get back to it. Anyone who's ever tried has failed, but failing is part of the journey. And I get that now. (It took you long enough, Kim Ross! LOL) I now know where my pitfalls and hurdles are, and I've armed myself with the tools I need to over-come them. You can too, you know! You just have to dig deep and commit to doing it! Find your solution. Find what works for YOU! Because what works me or someone else, may not work for you. It's trial and error. I hope you too will be the best person you can be in 2012 and beyond!
It's been a while since I posted and many of you have asked me about my blog. So, it is with renewed excitement I write this post today. Today's topic is Commitment and Resolution.
A commitment, as defined by Merriam-Webster, is: the state or an instance of being obligated or emotionallyimpelled <a commitment to a cause>. The definition of resolution is the act of analyzing a complex notion into simpler ones, or the act of answering.
"Emotionally impelled". Means you need to own it. You need to be committed to it. The new year comes and people make resolutions. Some make resolutions which are so broad they lose sight of what it is they were really trying to achieve in the first place. Or the resolution is such they set themselves up for failure..."I am going to stop smoking (not me, I don't smoke - I am sighting an example here, work with me), workout 7 days a week, eat no sugar, and stop drinking!" One thing at a time already! How are you going to focus on all that at once? You aren't, not possible.
How about setting yourself up to succeed by making a commitment to yourself to do "X"? And once you've achieved that, move on to the next thing you want to accomplish. Part of making a commitment to yourself is finding a solution to your issues. Break them down in the manageable and achievable goals. I know a gal who's doing this and I am so proud of her. It's been one change at a time. She has her good days and her bad, just like everyone else. But she's doing it. She's stopped smoking, started running, overcome injury and now is working on her nutrition. You know who you are by the way, love ya girl!
I made a commitment to myself last fall to change my life. That goal was way too broad. I broke my goal down into smaller goals. The first step was changing jobs and finding a healthy work/life balance. I gave it a lot of thought and consideration, and I walked away from everything I knew and had done for 23+ years (no cracks about my age here please!). My new job and schedule affords me the time to get up at a decent hour, eat a little breakfast, get to the gym for a workout, shower and start my work day. Now I have my evenings to do as I please. No more 12+ hour work days. This was HUGE for me!
Who struggles with drinking the recommended 6-8, 8 oz glasses of water per day? That would be me. I bought an insulated cup and drink 3 of them filled with ice and water every day. Moving right along, I started going to the gym at work everyday (Monday - Friday). I've achieved this almost every week since the first of December.
Next up is a challenge starting the 23rd of this month. It's a wellness and weight loss challenge through our fitness center at work. I am on a team with 3 great women, and am looking forward to shedding the weight I need to lose. Thru a new friendship at work, I am excited about adding running (more like jogging in my case) to my regiment. Words I never thought would cross my lips by the way! LOL
Anyone who's read my blog has heard me talk about eating clean. Well, I'm going to preach this again and try to improve my "say/do" ratio! This is the one I find hardest for me. Lord knows I like my Oreo's, Graeter's ice cream, and Five Guys cheeseburgers! I find myself easily side tracked when it comes to my "diet". I hate that word by the way, DIET! You can diet till you're blue in the face and guess what? Next thing you know, you're right back where you started. Well, duh Kim Ross! You have to make a commitment to eat healthier for life, not just however many weeks a diet lasts. You work you tookus off for weeks and weeks, depriving yourself. Then it's all done. You say to yourself "oh, one cookie won't hurt." Then it's a cheeseburger, and then next thing you know...you are eating crap food again. You're bringing home junk food, eating it, and feeling crappy. Diets are self defeating! You have to commit to eating healthy on the whole and having things you love in moderation. I can now have a bag of dark chocolate in the house and not gobble it down in a day or two. Woot woot! Now that's an achievement!
I have to stop treating my body like a tent and more like the beautiful temple it is! And that can only be achieved by fueling it with good quality fruits, veggies, whole grains and lean protein. I have been trying new recipes and things I never thought I'd eat, let alone like! Guess what? I really like quinoa. Have you tried it yet? Well, you should! It's delicious, has lots of fiber and protein, and it is great as a salad, used in place of pasta or rice, and it fills you up. Not to mention, it has a nutty great flavor.
Some friends have shared a couple links I think are definitely worth passing along. So, here they are:
http://www.thegraciouspantry.com/getting-started/ This link offers some good info regarding eating clean and some recipes that look delicious. I am trying the protein bar one this afternoon and will let you know what I think later.
The next one has some great tips and recipes too. I made the blueberry smoothie this morning and added a scoop of vanilla protein powder to up the nutritional value and used it as a meal replacement. It was awesome! I hope you find these links beneficial. http://skinnyms.com/blue-paradise-smoothie/
This is totally going to be corny, cheezy, whatever. I don't care, I'm putting it out there! Take from it what you will...as I watched the ball drop at midnight on New Years Eve, I had a sense of calm. A sense of 'ah-ha, I know I can do this'. It's my time, it's my year! I am going to work hard, overcome my hurdles, and be the best woman I can be! You can't change my life for me, but I sure can! It's mine...I own it. I am doing this! It's different somehow this time. If you fail, dust yourself off and get back to it. Anyone who's ever tried has failed, but failing is part of the journey. And I get that now. (It took you long enough, Kim Ross! LOL) I now know where my pitfalls and hurdles are, and I've armed myself with the tools I need to over-come them. You can too, you know! You just have to dig deep and commit to doing it! Find your solution. Find what works for YOU! Because what works me or someone else, may not work for you. It's trial and error. I hope you too will be the best person you can be in 2012 and beyond!
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