Do you have some extra weight that you need to shed before bathing suit season arrives? Then, it’s time to do some spring cleaning in your kitchen. Here are five ways that will shape up your eating habits, and your waistline:

1. Grocery Shop Wisely

If it’s not in your kitchen, you won’t eat it. That may be a simple mantra, but its importance is profound. If you are even the least bit weak when buying snack foods, don’t shop for food when you are hungry. Better yet, go grocery shopping right after a meal. That may be a little difficult – who wants to grocery shop at 7 p.m. after a long day of work? But if you can do it, you may cut thousand of calories a month.

You also need to think about how grocery stores arrange foods. Traditionally speaking, the healthiest foods are around the perimeter of the store. So, if you don’t mind the extra few minutes you may spend shopping, loop around the store for the more important items (produce, meats, dairy, etc.), then go through the center aisles. That way, you won’t get tired and distracted, and hit the check-out line before you get to the healthiest items. Not to mention, if you fill your cart with healthy stuff first, there will be less room for all the junk.

2. Liquidate Your High-Calorie Drinks

One of the quickest ways to rack up empty calories is to drink sweetened beverages. Sure, you can cut out the typical culprits, such as fully-sweetened soda. But, who needs reminded of that? The sneakier assailant is fruit juice. Even if they are 100 percent all-natural, they are still loaded with sugar, sometimes even more than your soda. A glass of fruit juice now and again is OK, but if you make it a regular occurrence, you are adding too many calories.

Water is your savior. It makes up about 70-80 percent of your body, so naturally it’s important. You should always sneak in a few glasses of regular water every day. But, if you really find yourself missing the flavor in your drinks, sparkling water with a twist of lemon or lime is a refreshing alternative. Even the bottles that come in flavors, like strawberry or more exotic combinations, are an excellent no-calorie option. But, buyer beware: some manufacturers include sodium. Not only do they taste worse, they add to your daily sodium intake for no good reason.

3. Give Your Fruits and Veggies a Makeover

Most of us love the idea of getting a personal makeover. But, if you give your food a little “sprucing up,” you stand to benefit as well. This may not work for everyone, but I find that if I cut up fruits and vegetables, they are more alluring as a snack than they are in their natural state. For instance, eating an apple is OK, but I don’t often find myself naturally reaching out for one. However, if I make an apple look and feel more like a snack food by slicing them and putting them on a plate or napkin, I can mindlessly eat while I watch TV or surf the Internet.

The same goes for raw vegetables. I usually don’t crave a stalk of celery. But, if I cut it up, mix in some radishes and a dash of balsamic vinegar, now we have a tastier low-calorie snack.

4. Put a “Closed” Sign in Your Kitchen

Stay-at-home-moms and dads, and telecommuters have a diet obstacle the rest of the working world does not: being only feet away from cabinets filled with food all day. Food is a tough temptress to resist, unless you aren’t around it.

When you get home in the evening, try coming up with a plan to establish “store hours” for you kitchen. For instance, you could make 9 p.m. the cut-off time for snacking. It’s not like waving a magic wand, but if you can get used to a time restriction, it may help keep you disciplined.

5. Use Your Oven

Americans dine out more than we should. On top of that, our restaurants pride themselves on how big their heaping helpings are. Don’t let your oven collect dust, give it a regular workout. The more you cook, and the less take-out or dining-out you’ll do, and the less calories you will eat.

Post from: Diets in Review Blog

Lose Weight With a Kitchen Spring Cleaning

As Dr. Oz made his way through grocery store aisles and poked around shoppers’ grocery carts, he pointed out these five foods that might be taking years off of your life and adding inches to your waistline. 

1. Simple sugars or carbs and unhealthy fats: Sugary breakfast cereals, energy bars, chips, sodas, cookies, cakes, white bread, ice cream and pastries all fall in this category. These empty-calorie foods tend to spike blood sugar levels and offer no nutrition at all. Instead, Dr. Oz suggests selecting whole grain breads, steel cut oats and brown rice and nixing sugary processed foods for fresh fruit.  

2. Meats high in nitrates and saturated fats: Processed meats such as cold cuts, bacon, sausages and hot dogs contain nitrates, chemical additives that preserve freshness. These additives have been linked to an increase in stomach cancer. Instead, select meats that are low in fat, like chicken and turkey. Opt for lean cuts of red meat and don’t forget white fish and fish high in omega-3 fats, like salmon.

3. Canned foods high in sodium: Everything from your favorite soups to canned ravioli fall in this category. Dr. Oz recommends making your own soup or opting for low-sodium versions in addition to using fresh herbs and spices in lieu of salt to flavor dishes. Too much salt in your diet has been linked to high blood pressure.

4. Ingredients you can’t pronounce: Dr. Oz recommends putting an item back on the shelf if you can’t pronounce its first five ingredients. Instead focus on whole foods that are minimally-processed.

5. Fake “healthy” food: Fat-free cookies, light salad dressings, and fat-free and sugar-free yogurts are often much worse than their original or full-fat counterparts. We tend to eat more of them and they are loaded with artificial or not-so-good for you ingredients. Also, be aware of foods that say “contain whole grains,” as they are still often void of any fiber-rich whole grains. Instead look for labels that say “100 percent whole grain.”

Also on the show, Dr. Oz will introduce you to a 12-year-old boy who weighs 222 pounds.

The young boy, who is following in his father’s footsteps of super-sized portions and plenty of fast-food, will get help from Dr. Oz’s team of health experts as they design a plan to healthy up the eating habits of his entire family.

Check your local listings for exact show times.

Post from: Diets in Review Blog

Tune In: Foods You Should Never Buy at the Grocery Store on The Dr. Oz Show

First, you need a basic “hunting and gathering” strategy when you enter your local grocery store. Experts have long pointed out that the best strategy is to stick to the periphery of the store, where most of the healthy items reside. If you’re trying to save money, and who isn’t in these lean economic times, here are a few healthy food suggestions that won’t break the bank:

Beans - I love black beans and rice. And if you pair them up with whole-grain brown rice, you have yourself a healthy and cheap side dish.

Bananas - I don’t think I’ve ever met anyone who thinks bananas aren’t a tasty snack. And, you don’t have to wait for them to be in season. At about 70 cents a pound, you have a great source of fiber and potassium. And, a diet rich in potassium is believed to reduce the risk of hypertension and stroke. Extra savings tip: use them before they go bad. Add ripening bananas to a smoothie or banana bread.

Frozen Veggies - Frozen vegetables come in 12-ounce to 24-ounce bags that cost about $2. And, they usually average a mere 25 cents a serving. While there is some debate about whether or not they are are better, worse, or equal in nutritional value to fresh vegetables, considering that most Americans are sorely lacking in their daily requirement, it’s a pointless debate.

Canned Tuna - Fresh fish, while super nutritious, is a pricey luxury not all of us can afford all that often. But, canned tuna is cheap. For only a buck or two you can pick up a six-ounce can. Just make sure you pick the cans packed with water rather than oil to avoid unnecessary calories. Try this healthy tuna salad.

Popcorn - This is the tale of two snacks. At the movie theater, popcorn is a heart-stopping buttery mess. But, if you air-pop it at home with only light seasoning, it’s healthy and cheap. If you control portion size, which can be hard when you’re immersed in a good movie, popcorn is high in fiber and low in fat.

Post from: Diets in Review Blog

Recession Diet: Healthy Eating on the Cheap

In upcoming weeks, I’m going to present chances to win copies of my new cookbook, “I Can’t Believe It’s Not Fattening!”, and you may just find yourself wanting to, and loving, cooking more. So I’m going to use that book as the inspiration to help stock your pantry.

Must-Haves:

• Strong-flavored extra virgin olive oil – I only use a little bit of oil in my cooking, so I like to use an olive oil with a robust flavor, that way I can taste it without having to overuse it. I also fill my olive oil sprayer with it, too. You can mist the top of oven-fried chicken or French fries with a tiny bit of oil to mimic the oily flavor of fried food. Note: Extra light olive oil is only “light” in flavor, not “light” in fat or calories. So go for a good extra virgin one.

• Lean protein – It’s important to always have a lean protein on hand. You need protein to fuel your body and to build, support and/or repair muscle. I always keep a bag of frozen boneless, skinless, chicken breasts and shrimp in my freezer; I defrost the chicken the night before I want to use it, but the shrimp is great for those last minutes, “oh, drat, I forgot” since it defrosts and cooks quickly. My book incorporates all kinds of lean proteins: boneless, skinless chicken breast, London Broil (also known as top round roast), 96% lean ground beef, 99% lean ground turkey, and chunk light tuna in water (perfect to have on hand at work!). Shrimp and boneless, skinless chicken breasts should be bought frozen (which can often times be a better bargain anyway) if you ever plan to store them in your freezer. I wouldn’t recommend re-freezing meats.

• Brown rice – For years, I ate long-grain brown rice, because it is so readily available and I didn’t realize that various grains have significantly different flavors. Then I tried short-grain brown rice, which I get at my local Whole Foods (or at in the natural foods aisles of some major grocery stores), and I’ve been hooked. It has a nice texture and a nuttier flavor than the longer grains. Plus, it holds up well in the fridge, so I can cook a big pot and rely on it all week as the base of a healthy side like my “Cheesy Brown Rice,” or as a main ingredient for a brown rice salad.

• Old-fashioned oats – We all know oatmeal is a great breakfast option because it’s all-natural, contains fiber and is good for our hearts. But I also love using oats as a binder in meatloaf and meatballs, or even chopped in a food processor with dried fruit to create my “Tropical Truffles.” I also love processing oats into flour in my food processor and using it in healthier baked goods—it tends to be less gritty than whole wheat flour, but has just as many nutrients.

• Fruit – I use a variety of fruit in my book (everything from pears to strawberries to apples to bananas). Whether or not those particular fruits appeal to your taste buds, be sure to buy some fresh fruit (or at least frozen) when you shop. We all know that fresh fruit is a great snack right from the refrigerator, but in recent years, I’ve found it so satisfying as a dessert when roasted. I’ve done everything from roasting grapefruit sprinkled with cinnamon to “Ready-For-Guests Roasted Pears.” I also keep frozen fruit on hand to quickly add to smoothies or defrost to add to oatmeal in the morning. Mango and banana are particularly great for smoothies, so when your fresh bananas get a little softer than you like, peel and freeze those for smoothies.

• Fresh vegetables – No doubt, there’s a need for fresh veggies at all times in your fridge. I personally love salad, so I always have salad greens on hand (arugula is my fave!). Plus, they say you get the most nutrients from raw veggies. Even if you’re not a veggie lover, don’t be afraid to try as many varieties as you possibly can, chances are you’ll eventually find at least one that you like. Stock up on the ones you do enjoy and keep them washed and sliced in the fridge so they’re always within reach. And keep them in the front of the refrigerator, not tucked away in a drawer; I will actually eat them more if they’re the first thing I see when I open the fridge (if the pudding cups are in front, I always eat those more). The point isn’t to force yourself to eat veggies you don’t like, just find as many as you possibly can that you do enjoy and prepare them multiple ways so you don’t get bored with them. When you have choices that take only minutes to make like “Grilled Asparagus with Goat Cheese Crumbles” and “Mexican Caprese Salad” it’s tough to justify avoiding your recommended servings per day.

• Seasonings – These are SO important to have! I always have Reduced-Sodium Old Bay Seasoning, Salt-Free Mexican Seasoning (I use Southwest Chipotle Mrs. Dash), Cajun seasoning, and Blackened Seasoning in my pantry to name a few and I’m always looking for new ones. Seasonings and rubs are a great solution to adding a punch of flavor without fat. When looking for seasoning blends such as these (that aren’t salt-free), always choose varieties that don’t list salt as the first ingredient, otherwise you’ll be adding tons of unnecessary sodium to your dishes. Also check sugar content, some rubs are delicious, but contain tons of unneeded sugars.

• Light cheese – Obviously, even light or reduced-fat cheeses should be eaten in moderation, but I think it’s important to have at least some light or low-fat cheese on hand if you’re a cheese lover. It’s perfect to toss into a salad, melt over grilled chicken breast, add to a sandwich, or munch on along with a piece of fruit. If you want your cheese to cover a lot of surface area (like for a pizza or quesadilla) remember to shred it finely – the fine shreds will melt better and go further, too! I personally love Cabot’s 75% reduced-fat cheddar cheese (it has a great flavor and melts unlike any other low-fat cheese I’ve tried).  In addition to cheddar, I use lots of other cheeses through the book and through my cooking in general: reduced-fat or light Swiss cheese, reduced-fat Mozzarella cheese, reduced-fat provolone, reduced-fat grated parmesan, reduced-fat blue cheese, and light brie.  Sargento also makes really yummy light cheese sticks and they have a delicious mozzarella blend. Pick your favorite(s) and run…moderately…with them.

• Reduced-fat whole wheat flour tortillas – My recipes call for 8-inch reduced-fat whole wheat flour tortillas – at around 100-120 calories each, these are perfect for everything from wraps to quesadillas, and even for thin crust pizzas (never use low-carb tortillas if you plan to crisp them). Anything bigger than 8-inches (unless you find the rare 10-inch ones with only 100 calories, like the ones La Tortilla Factory offers) just add unnecessary calories, carbs, and fat to your meals.

• Whole wheat or whole grain bread– It’s great to have whole wheat or whole grain bread in the house. It’ll save you calories and the whole grains will fill you up. Just stick to the smaller slices (about 70 calories per slice) to keep your caloric intake in check. Sprouted grain breads are a GREAT choice, but they also taste a bit healthier than many other varieties. If you like sprouted grain, definitely go for it!

• Low-fat marinara sauce (preferably low-sodium) – I always like to have a jarred, low-fat marinara in my pantry, contrary to my Italian roots—let’s face it, no-one has time to home-make it every time! It’s an essential for me since I love pizza, pasta, and chicken parmesan – I even love it as a dip for my “Powerhouse Polenta Fries.” In addition to looking for low-fat sauces, be sure to watch the sodium on canned and jarred varieties – they can be shockingly high!

• Healthier pasta – Believe it or not, you can lose weight while eating pasta! You just don’t want to overindulge on white pasta, since it’s doesn’t contain many nutrients. Through “I Can’t Believe It’s Not Fattening!”, I use fiber or protein enriched pastas where possible. But there are plenty of other healthy pasta varieties out there. Brown rice pasta (a bit stickier than regular pasta), and whole wheat pasta are other great alternatives to white pasta (just be aware that you’re not likely to find them in as many shapes). You might have to make a trip to a specialty store to get whole wheat lasagna noodles, for example.

• Fresh and dried herbs – Fresh herbs are definitely a secret weapon in my recipe arsenal. Chop them finely and add them to everything from salads to omelets, dips, marinades, sauces, and even potato salad. Herbs are a great way to add a ton of flavor for virtually no calories, fat or sodium. Use dried herbs in the same way, only more sparingly as the flavor is concentrated when the herb is dried.

• All natural, creamy peanut butter – Peanut butter is naturally high in fat, but it is also a great source of protein, and I do consider it a staple (unless you’re like one of the many people who can’t open a jar without eating the whole thing—then get it out of your house!) While it should always be used in moderation, I like to put peanut butter on a banana with some yogurt, granola and a drizzle of chocolate syrup to make my “Chocolate Peanut Butter Breakfast Banana Split” or to use it in my “Peanut Butter and Banana Waffle Sandwiches.”

• 3-1/2 inch diameter whole wheat or whole grain hamburger buns – When it comes to buns (pun intended!) size really does matter. There are some monster hamburger buns out there. Steer clear of those. Buy the 3-1/2 inch size. They’re perfect for burgers. Sometimes I toast them and use them for breakfast sandwiches, too. They can be frozen and easily defrosted when you’re ready to use them.

• Fat-free vanilla yogurt – Yogurt is definitely one of the most versatile ingredients in my refrigerator! I use it in baking, smoothies, breakfast parfaits, and just for snacking on its own. If you are really looking to consume as few calories as possible, opt for the artificially sweetened variety.  If you’d prefer to stick with all natural ingredients, there are plenty of those, as well, but they are significantly higher in calories.

• Fat-free plain Greek (or regular) yogurt – This is great to eat on its own with a drizzle of honey or fresh fruit, but I also love to use it for savory recipes like dips. I love mixing Greek yogurt in to my favorite dip seasoning mixes for a quick, fat-free dip for veggies or whole wheat pita and use it often in potato salads and other salads.

• Egg whites – It’s important to start off your day with some protein to jump-start your metabolism and to prevent you from getting hungry before lunchtime. For a quick breakfast, I often make an egg white omelet, or scramble egg whites in the microwave (trust me, they are actually BETTER when done in the microwave!) and toss them with some veggies and crumbled turkey bacon for a quick, decadent breakfast scramble. Hard-boiled egg whites make a great snack, too. Or you can get creative (without spending more than a few minutes) and make my “Peppered Turkey and Egg Breakfast Sandwich,” “Breakfast Pastrami Sandwich,” or even “Breakfast Fried Rice.”

Probably-Wants
Now that you’re stocked with the “Must-Haves,” you might want to consider many of the below items, especially if you want to cook quickly.

• Herb Blends– Gourmet Garden makes herb blends.  When I first saw these “herbs in tubes” as I like to call them, I was a little skeptical. But after trying them, I was hooked! The garlic and basil varieties are my particular favorites (mix them together for a great “pesto”). Look for these in the produce section of your grocery store, or you can look for herbs frozen in trays (at my local Trader Joe’s, they sell a brand called Dorot). They’re much handier than chopping the herbs yourself (though if not in a hurry, that’s ideal) and they don’t have added oils or taste acidic like most garlic or herbs found in jars.

• Low-fat granola without raisins – I use this in breakfast parfaits and even in some desserts. Just be sure to get the low-fat kind. Full-fat granolas can have upwards of 7-10 grams of fat and a ridiculous number of calories per ¼ cup serving!

• Fresh salsa – I love using salsa as a condiment because it packs so much flavor for very few calories and zero fat. It also makes a great snack alongside a handful (emphasis on “handful”) of baked tortilla chips. Just be sure to check sodium, some brands can be really high.

• Buffalo wing sauce – Buffalo sauce is not just for chicken wings anymore! Try mixing it into low-fat ranch for a great salad dressing or dip, or stir it into ketchup for a spicy twist. In “I Can’t Believe It’s Not Fattening!” I offer recipes for “Buffalo Mashed Potatoes” and a “Buffalo Blue Cheese Burger” that are super yummy!

• Light and low-fat mayonnaise – I love mixing lower fat mayos with chili garlic sauce, buffalo wing sauce or even horseradish to give them a rich flavor for sandwiches and wraps.

• Mini chocolate chips – These are definitely one of my secret weapons in the kitchen. Because they’re much smaller than standard chips, you need fewer to get more in each bite. They’re great to use in baked goods, but I also love them in pancakes, sprinkled on top of fat-free yogurt, or mixed with some whole grain cereal for a quick snack and chocolate fix!

• BBQ sauce – Find one that has no more than 9 g sugar and 1 g fat per serving. I use BBQ sauce to add flavor with minimal amounts of fat to burgers, sandwiches, and grilled chicken.

• Pierogies – In case you’re not familiar with them, pierogies are the Polish equivalent to ravioli. They’re very similar to ravioli, but they use a mixture of potato and flour to make the dumplings. I have four pierogie recipes in the book.  Needless to say, I love. And since there are many brands that have much less fat than most brands of ravioli, they’re a perfect answer to a quick dinner.  I prefer natural or whole wheat varieties, but they can be tougher to find. Just make sure whatever variety you buy has 2.5 grams of fat or less per serving—Mrs. T’s are the most popular that fit the bill.

• Whole wheat pizza dough– Store-bought pizza dough can be a huge time saver in the kitchen! You can also make a healthy, hearty pizza or breadsticks in no time using store bought dough! I was very pleasantly surprised by the result of my “Garlic Cheese Breadsticks” which are made with whole wheat dough that I happened upon at my local Trader Joes.

Could-Haves
These ingredients could be hit-or-miss in terms of “need” based on your tastes.  I use them all in “I Can’t Believe It’s Not Fattening!”, so they’re in my kitchen.

• Chocolate syrup – This is great when you really need a quick and easy, damage-free chocolate fix. I love to make breakfast “sundaes” with nonfat yogurt, bananas or berries, low-fat granola, and of course a drizzle of chocolate syrup.

• Fat-free frozen whipped topping – I absolutely LOVE my new “Peppermint Brownie Pizza,” which includes fat free frozen whipped topping (aka Cool Whip). If you’d prefer to opt for a more natural alternative, try “TRUwhip” (www.truwhip.com). It has a bit more fat and a few more calories than Cool Whip, but you’ll still end up with a lower-fat, better-for-you treat. I also like to it dollop on top of other baked goods or even good-ol’ fresh fruit.

• Fat-free aerosol whipped topping – Again, great for low-fat desserts and those who can’t have a sundae without whipped cream on top!

• Fat-free hot fudge and/or caramel sauce – These sweet sauces are of course great for homemade sundaes, and a drizzle of hot fudge or caramel can transform an ordinary bowl of fresh fruit into a yummy treat that even the kids fight over. Just make sure to read the nutrition labels when purchasing these items – sometimes they won’t be labeled “fat-free,” but if you read the nutrition facts, you’ll often find they aren’t.

• Fat-free churned ice cream –Fat-free ice cream has come a long way in recent years. These days, fat-free churned ice cream is actually a delicious, decadent-tasting alternative to the traditional stuff, and it can be found at most major grocery stores. I love a number of the varieties offered by Breyers.

• Light Laughing Cow Cheese Wedges – These yummy cheese wedges come in 3 delicious varieties, but I’m a big fan of the Original Swiss because it’s so versatile. Each wedge has only 35 calories and 2 g of fat, so they’re not only great in recipes, but also just to have on hand when you need a quick snack. I also like the Light Gourmet Cheese Bites – they are the key ingredient in my super easy and kid-friendly “Cheesy Brown Rice”!

Remember, a stocked pantry, and refrigerator, are the way to keep your eating on track! Without food in the house, you’re definitely more apt to be able to convince yourself that “The drive-thru is not that bad.” If you’re like me, some meals you just get caught with your pants (or apron!) down and you just plain can’t take the time to cook. For those instances, I always keep my refrigerator stocked with some Weight Watchers Smart Ones. I love their breakfast quesadillas (they look small, but are oddly filling) and their Thai Chicken with Rice Noodles, Traditional Lasagna with Meat Sauce and new Stone Fired Pepperoni Pizza definitely quell my desire for take-out.

Also, remember to check back here soon. You never know what you might win!

Happy Cooking (& Eating!)
Devin

Also Read:

Essential Kitchen Tools for Healthy Cooking

Chef Devin Alexander Says “A Healthy Life is Within Oven’s Reach”

Chef Devin Alexander is the author of several healthy cookbooks, including The Most Decadent Diet Ever! and The Biggest Loser Cookbook.

Post from: Diets in Review Blog

How to Stock a Healthy Kitchen with Chef Devin Alexander

I provided my grocery list in six areas: Fruit/Veggie, Bread, Frozen, Dry Goods, Meat, and Cold items (like dairy). As you will see, the list of foods that I buy could stand some improvement. Why not use this list as a springboard to make over your own grocery list, keeping in mind that the most important changes to your shopping list need to be both manageable, sustainable and will help you to be as efficient and healthy as possible – always a bonus for all of us!

See our Healthy Family Grocery Guide now. Download, print, and use to inspire your own grocery makeover!

Post from: Diets in Review Blog

Get a Grocery Makeover with the Healthy Family Grocery Shopping Guide

More than half of consumers say they are more concerned about their eating habits than they were a year ago… yet:

• 70% say that healthful foods are harder to afford
• 53% say they buy less-healthful items because those items are cheaper (not necessarily, as I wrote about the price of salmon vs. hotdogs)
• 44% say their budget prevents them from eating healthful foods
• 34% of respondents say that they are choosing cheaper fast food over more-healthful options
• 9% are skipping breakfast and 3% are skipping lunch
  

To that, I say, this is totally unnecessary. People may think they are saving, but trust me, they are paying for it in their health. They’ll pay even more later whether it’s in some combination of weight gain, lower energy levels or poorer quality of life.

Instead, here are some tips to maximize your comfort with minimal strain on your pocketbook.

• Don’t skip meals, especially breakfast – have oatmeal, store-brand low sugar cereal or eggs and toast for breakfast at home. No matter what kind of deal you’d get in a drive-thru, it’s still cheaper to eat at home. All these options are under a dollar per serving.

• Have a healthier shopping trip – If you missed my blog and video on healthy grocery shopping, check it out here. The bottom line is you can save money by purchasing healthy canned foods like beans, tuna, and salmon or frozen veggies and fruits. Make your own pot of comfort chili with beans, crushed tomato, and spices. Compare prices and consider the store brands. Don’t snub coupons either. You could save some serious cash.

• Go for healthier comforts – There’s nothing wrong with wanting a little comfort food, be it the winter blues or the impact of the economy. But there’s a healthy way to do it. First, remember this: if the food did not cause the problem it won’t solve it either. Second, find balance in your comfort choices: If you’re eating out at fast food, just order the sandwich. If you are at casual dining, choose a healthy side dish to accompany the comfort main course. Make grilled cheese at home with low-fat cheese and reduced-sodium tomato soup.

You can save money and still eat healthy. Maybe you need to take some nutrition short-cuts. But don’t just trash eating healthy without first looking at smart ways to save your money. It might take more time planning and budgeting, but it’s worth it.

(via Chainleader)

Post from: Diets in Review Blog

How to Afford Eating Healthy in a Comfort Food Economy

Below are some quick tips to help move your regular shopping list to a nutritious filled list:

Typical food items on shopping list:

• White Bread
• White Rice
• Salmon
• Chicken
• Vegetable Oil

Nutritious shopping list:

• Whole Grain Bread (not just whole wheat)
• Brown Rice
• Wild Salmon (not farmed)
• Free-Range, Antibiotic-Free Chicken
• Olive Oil or Coconut Oil

I would love to help make over your shopping list and am offering a free “shopping list intervention” to two lucky readers. For your chance to win, post this comment below – “I want a grocery list makeover” – by October 9th and I will reveal the two winners on this post that day.

Learn more about healthy grocery shopping:

• 10 Healthiest Grocery Store Food Choices
• Video: Grocery Tips from Wendy Bazilian
• 10 Healthiest Supermarkets
• Slash Your Grocery Bill and Avoid a Nutrition Recession

Post from: Diets in Review Blog

Win a Grocery List Makeover for Healthier Shopping

Canned beans

Not just the “musical fruit,” beans provide complex carbohydrates, protein, and fiber. In fact, a one-cup serving provides one-third of your day’s protein needs, half your fiber needs, and 65% of your folate needs (an important B-complex vitamin that helps prevent osteoporosis, Alzheimer’s disease, anemia, and homocysteine buildup in the blood). For less than a dollar a can, you can-not go wrong! Try cannelini beans, black beans, kidney beans, lentils and black-eyed peas. You can buy them with no salt added, low sodium, or rinse them before use to remove about half the salt.

Recipe ideas: add to salads, home-made bean dip, three bean chili, and breakfast burritos.

Frozen fruits and veggies

I’d love to highlight one particular fruit or vegetable, but the bottom line is they are all good choices! Frozen fruits and veggies are picked and minimally processed at their peak freshness. Freezing does not diminish the nutrition quality. Fruits and vegetables are “very good to excellent” sources of vitamins, minerals, phytochemicals, and fiber that help keep your body healthy. They are very low in calories too, so they help you lose weight without having to eat tiny portions. One cup of most fruits and veggies have less than 50 calories! Think about that, how full are you going to get from two cups of fruit and veggies versus the “100 calorie packs?” There’s no comparison.

Just glance at the nutrition facts label and ingredients list. Look for frozen fruits with no sugar added and look for veggies with little to no salt added. There are some great frozen veggies that come with a light sauce, just make sure the fat and sodium don’t diminish the health benefits.

Recipe ideas: thaw frozen corn and mix with canned beans and canned diced tomatoes for a quick side dish, steam broccoli and top with lemon zest, make breakfast or dessert smoothies with a cup of frozen fruit and a half-cup of low-fat milk or plain yogurt.

Canned fish

Canned fish is a low cost way to gain a lot of heart-healthy nutrition. The American Heart Association recommends eating fish at least twice a week because it’s a good source of protein and low in saturated fat. Fatty fish, including trout, sardines, tuna, and salmon, are also high in omega-3 fatty acids, which may reduce the risk of heart disease.

Recipe ideas: toss canned salmon in with scrambled eggs and serve over half a whole wheat English muffin with a side of fruit for a balanced breakfast, mix canned tuna with low-fat plain yogurt, celery, and onion for a quick and low-fat tuna salad served in a pita with tomato.

What are some of YOUR favorite canned and frozen food finds and how do you use them to eat healthier and manage your weight?

Post from: Diets in Review Blog

Affordable Nutrition in Frozen and Canned Foods

The basic premise couldn’t be more simple. Qualifying foods are stamped with a green check mark, which is designed to help a shopper make the healthiest choice within a particular category. (All fresh fruits and vegetables are automatically included – but they don’t get a green check mark because they are grown on a farm and not represented by a company.) If you are buying peanut butter, the green check mark container might contain the best choice in terms of health.

Or it might not. That’s the trouble with program. I think that the concept is great. It’s designed to help shoppers alleviate some of the angst that many feel standing in the grocery aisle surrounded by multiple products. How do you decide which to buy? It’s confusing to pick the healthiest food and if it could be done successfully, I’d be one of the most fiercest advocates you’d ever meet.

The program is designed to help those with limited shopping opportunities – maybe the elderly or poor without transportation – who are unable to shop in big supermarkets or drive long distances to multiple stores. With a limited selection, a shopper could still feel confident that they’d made a good choice. If executed correctly, it could conceivably speed up your shopping process – no more pondering labels – just pick the green check product and go!

My problem is that the food that is the healthiest choice does not always receive the green check. Case in point: Peanut butter. Skippy Creamy has received the green “Smart Choices” label. It’s understandable – peanut butter is a great food, high in protein and yummy. This particular version of Skippy is not one that I’d buy, as it contains hydrogenated oils. If I was shopping for Skippy, I’d buy the Natural Skippy, because it is simply peanuts and salt with no hydrogenated oils. But Skippy Natural doesn’t have a green check.

Don’t get me wrong – I think that the program is a great first step. I’m concerned that it doesn’t go far enough, though. A food can be granted the label if it shows that it is superior in one aspect – say, Lucky Charms, which has a high level of calcium – but it doesn’t take into account the other ingredients that may make that food a poor choice – Lucky Charms also has a high amount of sugar.

I’m skeptical of the program, but hopeful that some of the kinks can be worked out so as to benefit the public.

I was not paid to attend the launch, but my travel expenses were paid. I was under no obligation to write a positive review of the program or the trip, or even to write a review at all.

Post from: Diets in Review Blog

Smart Choices Program May Not be Overly Smart for Shoppers

We’d also like to keep food costs down, which is not always easy, but increasingly important in this economy. But I worry that the economic recession is going to drive well-meaning people into a nutrition recession, too. Don’t let this happen to you. It is possible to save money on your grocery bill without sacrificing nutrition and I’m going to tell you how in this video.

• Put fresh produce first. In-season fruits and vegetables are inexpensive and they have the best nutrition for the calories. Think of all the different ways you can enjoy the bounty of the season. Summer vegetable soup (corn, zucchini, onion, tomatoes, black beans, and vegetable stock) or try grilled peaches for a healthy dessert. Ice cream novelties are $1 a piece, but you can get fresh fruit for less than 20 cents – now, which is the bargain?
• Save money on protein purchases. Canned tuna is a lean, healthy protein you can often find on sale. Use tuna in lunch sandwiches or salads. Beans are a very inexpensive food and they are a great source of protein. I buy black beans, chick peas (garbanzo), kidney beans, and white beans at every trip. I keep rinsed beans in the fridge for salad and wrap toppers. I also look for frozen seafood like shrimp and salmon fillets. You can stretch out your protein by making it the “side dish” in a meal – salad toppers or mixed in with rice and veggies.
• Buy in bulk. If there is a special deal on large portions of healthy foods, stock up! For example, a sale on grape tomatoes can have you putting garden salad starters and fresh tomato basil pasta dinners on the menu. Grape tomatoes also make a great snack. So don’t hesitate to take advantage of the larger portions of healthy foods. Just make sure you don’t waste it.

What money-saving grocery shopping tips work for you?

Post from: Diets in Review Blog

Slash Your Grocery Bill and Avoid a Nutrition Recession