Balancing the Grocery Budget: Healthier Eats for Fewer Dollars

The holiday season marks the time we start spending on a lot of extras - travel, gifts, food for feasts, etc - and trying to save where we can! Grocery bills are something we can all relate to, as they're a necessity, and yet there's quite a difference in what each individual might spend.  Most of what we buy is out of habit, some out of seasonal preference, and the rest is usually an impulsive splurge.

If you're ready to keep the extras out of your grocery cart and off of your bill, we're here to help. Healthy food does not have to be more expensive; a little bit of planning goes a long way! See the tips below on how to select foods and staples that will keep your weekly eats healthy but affordable!

1)     Search for Sales on produce: if fruits/vegetables are on sale, it often means they're in season! This is the time to buy them - not only because they're inexpensive, but also because they're at their peak in terms of flavor and nutrients.

2)     Lose the brand loyalty: sales and coupons vary week by week so be open to trying new brands! Chances are there's a generic version of your staple food, no matter what it is.  When in doubt, check and compare ingredient lists to make sure the two products are similar in quality and nutrition.

3)     Plan out your plates: make a plan for each plate of the week! Think about what you can cook on Sunday and/or Monday night that will also provide leftovers for lunches; have a general plan for dinner each night of the week; plan to cook the fresh foods first, and use any canned or dried foods later in the week.

4)     Buy in bulk: if you haven't check out your local grocery store's bulk section, you're missing out! You'll often find dried beans, grains (rice, quinoa, flours, etc), nuts and/or trail mixes, dried fruits, cereals and/or granolas, rolled oats, etc. You can buy exactly what you need, and it's often cheaper than the packaged version.

5)     Try to DIY: we sometimes forget how easy it is to make some of our staple grocery buys. Recipes for homemade sauces, dressings, dry rubs and marinades are easy to find and easy to make yourself! You'll save a few dollars every trip by not buying the bottled versions.

Once you put all of these tips in your grocery-shopping toolbox, remember the single most important thing you can do is to set a budget. The amount will vary for each person and/or family, but you can start by averaging what you spend each week for 1-2months and seeing where the little things add up. Think about what you would realistically like to be spending, and find a happy medium!

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Do you have other grocery-budget tips that work well for you? Share your expertise by leaving a comment!

Happy Healthy Thanksgiving Menu!

While the traditional eats and treats for this holiday aren’t typically filed under the “healthy” tab, they certainly could be!  Many holiday dishes feature seasonal fruits and vegetables, lean proteins and grains. With the recipe list below, we’re skipping the saturated fats and oils, heavy starches and buried vegetables. Instead, we’re letting the natural flavors shine and providing some options for a healthier dining celebration!

Appetizers
Antipasto Sausage Skewers
Belgian Endive & Apple Salad
Loaded Baked Potato Soup
Roasted Winter Squash & Apple Soup
Spicy Roasted Cauliflower

Sides / Salads
Arugula Salad with Pomegranate & Toasted Pecans
Baked Sweet Potatoes with Ginger & Honey
Cranberry Pear Sauce
Green Bean Casserole
Herb Baked Stuffing (Gluten-Free)
Jewel Roasted Vegetables
Whipped Sweet Potatoes
Wild Rice with Carmelized Onions  & Shallots

Main Dishes
Herbed, Roasted Turkey
Lemon-Garlic Roast Turkey with White Wine Gravy
Roasted Chicken with Chestnuts
Vegetarian Shepherd’s Pie

Desserts
Apple Date & Ginger Crisp
Classic Pumpkin Pie
Glazed Chocolate Pumpkin Bundt Cake
Vegan Pumpkin Cinnamon Rolls
Vegan Pumpkin Pie

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Happy dining!

Plate Plan for Healthy Skin

The tone, look and feel of our skin is dictated by a number of factors, with genetics, age, gender and lifestyle all making an appearance on the list. One of the most influential game-players is our diet – what we put on our plates and in our glasses can make or break the health of our skin. 

November is a month of many health observances, one of which is National Healthy Skin Month! The foods that bring a healthy glow to our skin are often plant-based and provide vitamins, minerals and healthy essential fats. Incorporate the following foods (and drink) in your plate/menu plan for each week to improve the health of your skin:

Bell Peppers, Carrots, Broccoli & Citrus Fruits
These foods are high in Vitamin C, which is vital in the formation of collagen – which maintains skin’s firmness and elasticity – and therefore helps prevent wrinkles. 

Almonds & Sunflower seeds
Nuts and seeds are a good source of Vitamin E, which resides in the skin’s top layer and acts as an antioxidant against UV free radicals. 

Dark Leafy Greens, Oranges & Reds (Sweet Potatoes, Butternut Squash, etc)
A wide variety of foods are high in the orange/red-hued antioxidant beta-carotene. Our body converts beta-carotene to Vitamin A, which can decrease sensitivity to the sun and also helps with cell turnover. 

Salmon, Walnuts & Plant-based Oils
Essential fats such as omega-3 fatty acids - found in some fish, nuts and oils – help fight inflammation and sun-damage. 

WATER
Plain and simple – our skin needs to be hydrated to stay healthy! Water is essential to skin and body health, and should be part of your everyday “diet”. We can get water from a variety of things – e.g. soups, oatmeal, coffee or tea, fruits and vegetables, etc – but should always make an effort to drink at least a few glasses of pure and plain water every day. 

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Start incorporating these foods into your daily diet and help your skin stay strong & healthy!

Workday Stretch Session

Now it's no secret that sitting for hours all day isn't good for our health. Things like standing desks, exercise-ball chairs and walk-breaks make it easier to give your muscles some action and your sit-bones a breather.  We have some more suggestions for getting creative with the sitting situation - stretch it out! The following stretches target the major muscle groups that get tense or stiff after a full day of work (or traveling):

1. Arms & wrists -
Hold arms straight out to each side, making small circles with the wrists. Rotate clockwise and counter clockwise for 15-30 seconds each way.

2. Shoulders & neck -
Reach your arms behind you, and interlock your fingers so that your palms face. Lift your arms so you feel a stretch in your chest and front shoulders. Draw your chin down to avoid crunching the neck.
Stretch one arm out straight out front, and grab the elbow of the outstretched arm with your other hand. Pull it across your chest, stretching your shoulder and upper back muscles. Repeat on the other side.

3. Abs / Core -
Sitting or standing, reach one arm all the way up and tilt to the opposite side (ex: reach the right arm up and stretch toward the left side, stretching out the right side obliques/abdominals). Repeat on the other side.
Do seated leg extensions to work the core: Brace yourself on the chair and extend each leg straight out in front, one at a time. Hold at the top (straightened out, parallel to the floor) for 5-10 seconds, flexing and pointing the toes. Repeat on the other side.

4. Hip Flexors -
Kneel on the floor, using the tops of your shins as your base. Pick up your left leg and place the left foot on the floor, keeping the knee directly above ankle. Keep both hips horizontally aligned as you move your torso toward the wall in front of you, gliding the knee forward. You may feel a stretch in your calf and Achilles. Place the hands on the top of the left thigh for support. Hold for 30 second. Switch sides. Repeat.

5. Hamstrings, Back & Spine -
Lying on your back, bend your knees and put feet flat on the floor. Draw both knees into the chest and gently rock up and down. Then extend the left leg straight on the floor as you keep the right knee hugged towards the chest. Take a few breaths here and enjoy the hamstring stretch.
Keeping your right shoulder on the floor, guide the right knee across the midline of your body, towards the floor, with your left hand. It's okay if your knee doesn't touch the floor. Stop if you feel any pain at all. After 30 seconds, draw that knee back to center. Switch legs and repeat on the other side.

6. Chest
Place your hands on your head right behind your ears and press your elbows back as far as you can. Hold for 15 to 30 seconds. Relax, breathe and repeat.

For more ideas:
Simple Stretches That Can be Done in a Workday
Stretches for Desk-Workers

Chicken & White Bean Chili Soup

With the weather cooling down, turning on the oven and making soup has suddenly become appealing again. This is my new favorite soup - it's really easy to make and is sure to be a crowd pleaser. Serve as is or top with cilantro, grated cheddar cheese, hot sauce, or a dollop of plain Greek yogurt (for added creaminess).

Chicken & White Bean Chili Soup
Makes one large pot (about 4 quarts) - serves about 6

Ingredients:
·      2 small or 1 large onion(s), diced
·      1 Tbsp. olive oil
·      2 cans (4 oz. each) diced green chilies
·      4 cloves garlic
·      2 tsp. cumin
·      1 tsp. oregano
·      1/4 tsp. pepper
·      1/4 tsp. cloves
·      3 cans (14.5 oz. each) chicken broth (low sodium)
·      4 cups pulled rotisserie chicken
·      3 cans (15.5 oz. each) Great Northern white beans, drained and rinsed

Instructions:
1) In a large soup pot, sauté onions and oil together until onions are transparent.
2) Add green chilies, garlic, cumin, oregano, green chilies, pepper, cloves, and sauté 2 to 3 more minutes.
3) Add chicken broth, chicken, and beans. Bring to a boil; cover pot and simmer 15 minutes.
4) Serve hot and enjoy!

Serves 6. Nutrition per serving (does not include additional toppings): 390 calories, 6g fat (1.3g saturated fat), 46g protein, 38g carb, 11g fiber, 5g sugar, 500g sodium

Plant-Based Eating to Prevent Cancer

Welcome to Breast Cancer Awareness Month! This week we're focusing on easy ways to incorporate diet and nutrition habits into a healthy lifestyle that can help prevent certain cancer risks.  Eating a plant-based diet has been shown to decrease the risk of many types of cancer, including breast. In particular, a diet rich in natural compounds known as phytochemicals, found mostly in colorful fruits and vegetables, can promote health. Phytochemicals work together with vitamins and nutrients to combat disease, acting as antioxidants to protect against or repair damage to cells.

With that in mind, here are some tips for incorporating a plant-based, whole foods rich diet into your life this month.   

Have LESS:

• Red meat
  Choose the leanest cuts to reduce saturated fat.
• Processed meat
  Limit lunch meat, sausages, hot dogs, etc.
• Trans fat
  Avoid packaged foods that include the words "hydrogenated" or "partially hydrogenated" on their ingredients label - that's trans fat!
• Saturated fat
  Found mostly in animal products, such as meat and full fat dairy.
• Refined carbohydrates
• These foods (like white bread, white rice, etc.) have been stripped of their nutrients in processing.
  Choose whole grains and whole wheat options instead!
• Refined sugar
• Alcohol
  Limit to one drink per day.
• Soda
  Soda interferes with calcium absorption and has no nutritional value.

Have MORE:

• Whole foods
  Fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, etc.
• Lean protein
  Fish, poultry, beans
  Fish also includes omega 3's, which will help reduce inflammation.
• Whole grains
  Whole wheat bread/pasta, brown rice, barley, quinoa, bulgur, oats, etc.
• Seasonings (salt-free)
  Tumeric and ginger in particular include antioxidants and are anti-inflammatory.

Interested in more advice? The American Cancer Society offers free over-the-phone counseling on nutrition by registered dietitians specializing in oncology. Follow-up materials and support is also offered. Call 800-227-2345 for more information.