Posted on February 9, 2010 by kymarie13
Part of the Nutrition program with Kayleigh is grocery shopping! You have no idea how excited I was since I had no idea where to start and how to shop on a budget especially at Whole Foods. Every time I shop there I feel like I have been robbed! Kayleigh breaks up shopping into 5 different sections: Bulk/Grains Section, Canned/Jarred Goods, Freezer Section, Dairy/ Eggs, and Produce. The order that you decide to shop in does not matter. She does it this way so you can get all the essential ingredients you will need to make a variety of meals for the week. Each meal should include the following:
- load up on veggies
- add a scoop of whole grains or a slice of sprouted-grain bread
- add a portion of protein about the size of your palm (beans, legumes, shrimp/fish, or lean organic meat)
- season with healthy fats (avocado, olive oil, and/or organic dairy)
In Whole Foods they have a bulk grains section, I never knew this! It is cheaper to get your grains here and easier to try different types of grains. You can get things like: Quinoa, whole wheat couscous, brown rice (short grain), dried fruit, and nuts. She suggests making a Pantry Essential List of everything you need to buy in each section. This way when you walk into the store you know what to buy and you don’t veer off track. I will attach my Pantry Essential List at the bottom of this post to give you inspiration to make your own. Another tip she gave me is to stay around the outside of the store, when you move into the center aisles, that is where things get really expensive. Also the salad bar is a great place to get ideas of new salads and dishes to make. At Whole Foods they list all the ingredients they use to make anything in the salad bar. So if you are in need of a new salad, head over there and write down the ingredients of a salad that looks good to you.
Ways to save $$$:
- The Freezer section: buy your fruits and vegetables there. Freezers do not take away nutrients and this way your produce will last longer. If you want berries in your yogurt in the morning take some out the night before and put it in the fridge it will be thawed by the time you wake up
- Bulk Grains Section: Easy way to try a variety of grains and a much cheaper way to buy your grains
- Stay on the outside of the store, many things you can make yourself and won’t take much time
- Stick to Whole Foods Brand when you can, it is normally the cheapest
Ways to Save time:
- Buy a rotisserie chicken: I hate cooking chicken, if you buy a rotisserie chicken you can take one night shred it up put in a container and have it in your fridge for the week
- Take one night a week (Sundays work best for me) and prepare different foods for the week like: hard-boiled eggs, brown rice, pasta salads ect. Look for my post on Sunday Prep Night coming soon, it will include pictures and easy breakfast/ lunch ideas courtesy of Kayleigh
- Buy pre-chopped vegetables, a little more expensive but will save you some time
If you don’t like Whole Foods or it’s still too expensive these guidelines can apply to any Grocery Store. They may not have a Bulk Grains section but they will still have grains. Other great grocery stores are Trader Joes (everything there is super cheap and they carry many of the same things that Whole Foods carry).
Kristine’s Pantry Essentials List
Filed under: Nutrition/Restaurants | Tagged: Budget, Food Journal, Healthy eating, Kayleigh Pleas, Nutrition, Whole Foods | 3 Comments »
Posted on February 2, 2010 by kymarie13
I recently switched all my bread to Ezekiel 4:9® Organic Sprouted Whole Grain Bread. At first I was skeptical when I heard sprouted grain, I had no idea what that meant.
Ezekiel bread is a Food for Life brand that offers other products like: breads, english muffins, cereals, pasta, pocket breads, and tortillas. As of right now I have only tried the Ezekiel Organic Sprouted Whole Grain Bread and I do not taste a difference between it and whole wheat bread. I bought the tortilla’s too and after I try those I will let you know what I think.
“Sprouted grain bread has numerous advantages over “enriched” wheat flour breads. Enriched Wheat Flour Breads are made from the endosperm of the wheat kernel (the inside portion), which contains primarily carbohydrates and few vitamins and minerals. Ezekiel 4:9® Organic Sprouted Whole Grain Products have increased vitamin content generated by the sprouting process and contain a superior quality protein that closely parallels the protein found in milk and eggs, containing all 9 essential amino acids. In total, there are 18 amino acids present in this unique bread.”
You can find Ezekiel Products in the freezer section of Whole Foods, freezer section of Trader Joes, on Fresh Direct and other health food stores. It is not too bad price wise its $4.95 each. So if you would like a healthier alternative to your bread I would give this a try. Even though, sprouted grain, sounds funny, there is not a big taste difference. The Nutrition information is below:
Filed under: Nutrition/Restaurants | Tagged: Bread, Ezekiel, Food for Life, Nutrition, organic, Sprouted Grain Bread | Leave a Comment »
Posted on January 29, 2010 by kymarie13
I have always been a fan of food journals and keeping track of the calories I consume. I think it is a good way to check yourself because you’re responsible for writing everything down you put into your body. I have tried and used many Food Journals over the years and I have finally found one I love. It is called MyFitnessPal. MyFitnessPal is striving to be the Facebook for health. It’s extremely easy to use and they have an iPhone application for those of you that have an iPhone.
“ MyFitnessPal is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals.”
MyFitnessPal is completely free and extremely easy to use. You sign up and create your profile and depending on your needs they can recommend a healthy Calorie intake for you or you can create it yourself. Their food database has 304,000 foods and grows larger everyday. They have also made it easy to add foods that you don’t see. Along with keeping track of the food and calories you consume it also keeps track of Carbs, Fats, Proteins, and Sodium. With your food diary they also have an exercise diary for you to keep track of your daily workouts. They offer printable nutrition, exercise, progress reports so you can see your progress. You can add friends and start support groups.
It is the easiest food journal I have found on the internet and I have tried many. I have told many of my friends about it and one of my friends has lost 14 pounds since he started using it. If you join feel free to add me as a friend!
Filed under: MISC Wellness Info | Tagged: Counting Calories, Food Journal, My Fitness Pal, MyFitnessPal, Nutrition | 1 Comment »
Posted on January 27, 2010 by kymarie13
Peanut Butter is an amazing food as long as you are buying the right kind. First off when you look at peanut butter, yes it has a lot of calories but it is good calories for your body. Peanut Butter is high in unsaturated fat (good fat), fiber, and protein, all of which help to make you feel fuller longer. In fact, they will leave you feeling more satisfied than a rice cake will, or a helping of popcorn. Now not all peanut butter is good for you, I can not stress this enough!
Most non-organic peanut butter like Jif, Smuckers, and Skippy is filled with Hydrogenated oils, and sugars. Hydrogenated oil is one of the worst things you can put in your body! Hydrogenated Oil is “oils that have been hydrogenated for many decades, to prolong their shelf life and make the oils more stable. Hydrogenated oil is oil in which the essential fatty acids have been converted to a different form chemically, which has several effects. Consumption of hydrogenated oil has been linked with diabetes, coronary disease, and obesity in a wide number of scientific studies.” I know some of you may eat reduced fat non-organic peanut butter and that is even worse for you! Reduced-fat often contains more sugar than the full-fat kind. If you look at the ingredients you will notice there are twice as many! While the fat content is lower, the total calories aren’t that much different.
This is why you need to start eating organic peanut butter. I am not going to lie to you, it does taste different, it tastes like peanuts and you probably won’t like it, but after awhile you will get used to it. The other thing is when you open organic peanut butter there will be oil sitting on the top of it, do not dump this out! It is good oil for you, just mix it up a little bit and don’t scoop out the oil when you are using it. Also store organic peanut butter in the fridge. A good rule to go by when buying peanut butter is to read the ingredients. If there are more than two ingredients put it back on the shelf. The trick to making it a healthy choice is portion control — one tablespoon for a snack and two tablespoons for meal (like in a sandwich). It is good for you but don’t go overboard when eating it.
One of the best brands of organic peanut butter that you can find at almost any store is Smucker’s Organic Peanut Butter. Or if you live by a Trader Joe’s or Whole Foods they have many wonderful options as well. Below is the difference between Organic and non-organic. Be sure to look at the ingredients in each one. If this is the only thing that you take away from my blog I will be happy because this will make a huge change in your diet. If you have any questions feel free to ask! Small changes will lead to great things.
Filed under: Nutrition/Restaurants | Tagged: Health, Nutrition, Peanut Butter | Leave a Comment »