5 Healthy Grocery Shopping Strategies

The wide variety of different brands of foods at supermarkets can be overwhelming and confusing.  With thousands of items available, making a decision about which foods you should purchase can be a difficult task.  There is plenty of nutrition information available to consumers, so the best thing to do is utilize these resources!   Having a solid shopping strategy can help you choose healthy foods and save money at the same time.  Read below for tips on how to be a savvy shopper at the grocery store!

1. Read the nutrition labels. Reading nutrition labels is a great way to make healthy decisions about food products.  One of the main things to do when looking at a label is to compare the calorie and nutrient content and serving size of different products.  Also, compare the fat, cholesterol, and sodium content of the different items.

2. Stick to your shopping list. Having a list when you go to the supermarket will keep you from wandering around aisles aimlessly and will save you time.  Also, if you only purchase what you need and don’t get distracted, you will be less likely to make impulse purchases or forget what you came to the store for in the first place.

3. Compare prices. Almost all supermarkets now use unit pricing for their products instead of price per package.  This makes it easier to compare two products to see which product is the better deal.  The item with lowest price per unit is the best value.

4. Buy perishable foods in small amounts. Try to buy the amount of perishable foods that you can eat before they spoil. Purchasing too many perishable food items will cost you money if you aren’t able to eat all of them.

5. Avoid shopping when you are hungry. Shopping when you are hungry will make you more likely to buy impulsively.   These impulse buys normally include snacks and sweets that are less nutrient dense than other healthy foods you could choose.  Try to eat before you head to the grocery store in order to save money.

Do any of these things cross your mind when you shop at the supermarket?

Assistance by Morgan Hoover

Ka-ching!

That’s the sound of your food budget reaching the boiling point when you eat healthy.

Or is it?

Many people associate choosing healthier food op-tions with shelling out more money. In some cases, it’s true—organic fruits and vegetables are usually more expensive. But like everything else that we consume, it pays to be smart about how you purchase your grocer- ies. This is the year to make some simple changes that will not only help you save some hard-earned dollars, but also shave some calories, too!

Adopt one or several of the following 15 Smart Food Strategies to help you and your family eat healthy with- out breaking the bank.

1. Do a review of your food inventory

Before compiling your grocery list and making the trip to the store, look inside your pantry, refrigerator and freezer to find out what foods and ingredients you have on hand that can be eaten as a meal or part of a meal. You’ll likely find many items that you tucked away. Breadcrumbs and canned tomatoes? Pick up some eggplant and make a delicious egg- plant Parmesan. Brown rice and salsa? Pick up some peppers and onions and whip up a Mexican-inspired rice dish.

2. Eat out less often.

This is a no-brainer since eating out can get expensive very quickly. By cooking at home more, you save money and have control of what goes into your meals. In addition, it’s wonderful to start teaching your children how to cook at an early age. The kitchen is a great place to create family memories while saving dollars.

3. Spend more time planning.

Advance planning can save a lot of time and help your food budget dollars stretch longer. Spend some time each week planning your meals/ snacks and grocery shopping to make sure you have the ingredients you need. Set aside 30 minutes on a Sunday to plan your week’s menus—you’ll be amazed at what this small investment will return on not only time saved, but money spent and better-executed meals.

4. Rethink your drink.

Replace soda, juice, bottled tea and other high-calorie, high-cost cof- fee drinks with water. Also, be good to the environment and your budget by choosing tap water instead of bottled water. Consider buying a water filter like a Brita.

5. Save green by eating greener.

Include more eco-friendly plant-based meals in your diet. It’s no se- cret that meat is one of the most expensive parts of a food budget so by simply switching to other vegetarian sources of protein like beans (black, garbanzo, kidney, etc.), lentils or quinoa you can save significant money. Consider making a bean soup, black bean chili or black beans with qui- noa, which will boost the protein in your diet.

6. Buy in bulk at warehouse stores.

For example, if you shop at Costco, consider buying some of my fa- vorite healthy items such as organic baby spinach, organic corn, organic broccoli, Kirkland Natural Peanut Butter, 1 percent organic milk, Quaker Oats and the new Kirkland Multigrain Rounds. Just make sure you don’t overeat since you’re purchasing higher quantities.

7. Make trade-offs.

When eating out at a restaurant, stick with your calorie budget by choosing either alcohol or dessert, or neither! Share an appetizer and an entree between two people. Most restaurants serve big portions, so cut back on the amount you order and drink water unless you choose to include a glass of wine in your calorie budget.wellneSS wiSdom

8. Cook more than one meal at a time.

Make a double batch of chili or soup and freeze for future meals. This can save you big time money and make mealtime quick and easy. Cooking ahead gives you options later on in the week and can be great if you are tempted to order takeout or eat at a restaurant. Knowing that you have healthy and delicious homemade meals ready to go means you are less likely to spend unnecessary money.

9. Buy fewer packaged foods.

One of the easiest ways to eat healthier on a budget is to eat fewer highly processed convenience foods. Buying fewer packaged and ready-to-eat prod- ucts is a great first step to eating a more wholesome diet that can also save you at the cash register.

10. Shop at farmers’ markets whenever possible.

This is a great way to support your local farmers and save you money. It is also a great place to take your kids shopping with you—they get to see fresh, delicious and nutritious food in an interactive environment. Visit localharvest.org to find a market near you!

11. Buy more store brands.

For less money you can often get a product that is very similar in quality.

12. Don’t shop when you are hungry.

You know what happens when you do—your grocery cart fills up with spur-of-the-moment items and often not the smart healthy choices.

13. Grow your own food.

Whether it’s a small organic herb garden with basil, chives and rosemary or growing vegetables like tomatoes, kale and carrots, growing your own food can help you cut down on food costs. Start slowly and enjoy eating your own homegrown ingredients—and what a great family project!

14. Make less food and eat less food.

Since most Americans eat too much food in the first place, now is a great time to truly stop eating when you are satisfied versus being full, stuffed or sick. Focus on high quality food, not quantity. (However, it is okay to make extra meals per no. 8, above.)

15. Keep frozen vegetables on hand at all times.

Eat your fresh vegetables as soon as you get them but frozen vegetables are great to ensure you can always eat veggies with your meals. And don’t be worried about using frozen produce—they are often picked at the peak of their season and immediately frozen, so the nutrients are locked in. v

Reprinted courtesy of 435 South magazine.

It’s no coincidence that February is the ultimate RED Month – American Heart Month, Valentine’s Day, and National Cherry Month. It’s a month to celebrate eating RED with one of today’s hottest RED super fruits, tart cherries.

In fact, red foods and fruits contain powerful phytonutrients that are not only responsible for their bright red color, but also may help protect your heart. It’s these naturally functional foods with inherent, added benefits that Americans crave for better health.

• Tart cherries: Tart cherries’ bright red color comes from anthocyanins, powerful antioxidants researchers have attributed to the fruit’s unique health properties, from anti-inflammatory and heart-health benefits, to reduced post-exercise muscle and joint pain.

• Tomatoes: Lycopene is the phytonutrient that gives tomatoes their red coloring.  Research shows that women with the highest intake of tomato-based foods have greater protection against heart disease. Tomatoes are also a good source of potassium and vitamin C, which adds to their heart-healthy appeal.

• Red Cabbage: Similar to tart cherries, red cabbage also contains anthocyanins. They’re also a good source of vitamin c, which a recent study suggests may help people with heart failure live

Disclosure: I enjoy working with the folks at the Cherry Marketing Institute.

February has been designated as American Heart Month.  Currently, one out of every three deaths in the United States is due to heart disease or stroke.  Cardiovascular disease is also one of the most expensive diseases that cost the U.S. 444 billion dollars in health care just in 2010 alone.  The government has started a program called Million Hearts™.  The goal of the program is to prevent 1 million heart attack and strokes in the U.S. over the next five years by adding more prevention programs and activities.  Read below for 5 tips to include in your diet to help prevent heart disease:

1. Limit your intake of unhealthy fats and cholesterol. Limit the amount of saturated and trans fats in your diet. Do not choose any foods with “partially hydrogenated” on the label.

2. Eat low-fat protein sources. Some high fat protein sources to avoid are bacons, sausages, organ meats, and full-fat dairy products.  Excellent protein sources to add into your diet are skim or low-fat milk, egg whites, fish, legumes, lean ground meats, and skinless poultry. Also, some higher fat protein sources with Omega-3′s such as salmon are good for your heart.

3. Eat your fruits and vegetables. Fruits and vegetables contain many vitamins, minerals, and substances that may help prevent cardiovascular disease. Vegetables with creamy sauces, fried or breaded vegetables, and canned fruit in heavy syrup should be avoided.  Fresh and frozen fruits and vegetables are healthy, ideal sources to add to your diet.

4. Reduce the amount of sodium in your food. High amounts of sodium can lead to high blood pressure, which is one of the main risk factors of cardiovascular disease.  Try to avoid adding table salt to your meal and limit the amount of prepared foods, such as frozen dinners.  Choose reduced-sodium soups, prepared meals, and condiments.

5. Choose whole grains. Whole grains are an excellent source of fiber and can also help regulate blood pressure.  The main grain products to avoid are white, refined flour products, doughnuts, cakes, and high-fat snack crackers.  Excellent sources of whole grains include whole-wheat flour, whole-grain pasta, ground flaxseed, and high-fiber cereals.

Are any of these heart-healthy tips included in your lifestyle?

Assistance by Morgan Hoover

Tart cherries are truly a RED HOT Super Fruit, with a host of unique benefits from health to taste. In fact, tart cherries are an ANTIOXIDANT POWERHOUSE, containing among the highest levels of antioxidants compared to other superfoods, according to a recent study.

• And, there’s a BRAND NEW Report, The Red Report, that documents the more than 50 studies specifically on the health benefits of tart cherries. Research has linked the fruit to anti-inflammatory benefits, reduced pain from gout and arthritis and an extensive list of HEART HEALTH benefits. Recent studies even suggest tart cherries can help reduce post-exercise muscle and joint pain.

• Tart cherries get their bright RED color from key antioxidant compunds called anthocyanins, which have been specifically linked to the fruit’s high antioxidant capacity and anti-inflammatory benefits.

• Now more than ever, there’s good reason to choose tart cherries. Since tart cherries are available year-round as dried, frozen or juice/juice concentrate, it’s easy to add this RED super fruit to your diet.
  • And, tart cherries have that unique sweet-tart flavor combination that pairs so well with any dish.
  • There are so many ways to add tart cherries to your daily diet. I love topping dried cherries in my morning oatmeal, and for a post-workout snack, try this Red Recharger Smoothie made with tart cherry juice, frozen tart cherries, honey and plain vanilla yogurt.

View the Red Report, and for more tart cherry recipes and tips.

What is your favorite way to eat tart cherries?

Disclosure: I love working the folks at the Cherry Marketing Institute.

The day of cupids and arrows is quickly approaching and love is in the air!  Stores are lined with amorous cards, cutesy stuffed animals, and of course, loads of chocolate.  Valentines Day can be a treacherous day for those watching their weight as it is filled with sweet temptations.  However, it can also be a great opportunity to show love to oneself, friends, and family.

1. Love yourself: Start the day off right with a healthy, Valentines Day themed breakfast.  Strawberries are a great choice.  Not only are they red and heart-shaped when sliced, but also, they are loaded with healthy antioxidants and fiber.  Combine a bowl of Greek yogurt, with sliced strawberries, and a drizzle of honey for a perfectly sweet start to the day!
2. Love your Friends and Coworkers: If you like to bring treats into the office or bake for your friends on holidays, consider swapping out the usual decadent treats for some “Chocolate Cherry Heart Smart Cookies.”  At only 94 calories per cookie, they pack an incredible amount of flavor as well as vitamins and minerals.  Waist lines will thank you so will taste buds since tart cherries and dark chocolate are an incredible combination!
3. Love your Honey: Plan a romantic dinner with your sweet heart and cook up a healthy well-balanced meal that will leave you both energized and bloat free.  That way you can fully enjoy the rest of the evening together!  Check out my “Healthy Recipes” board on Pinterest for ideas.  After a healthy dinner, a sweet bite to finish out the day is in order.   Chocolate has long been considered an aphrodisiac, making it the perfect choice.  Share a Chocolate Souffle with your loved one for a sweet finish.  The following recipe from Cooking Light is only 188 calories per serving, yet moist and sexy.

Chocolate Cherry Heart Smart Cookies

Ingredients

1 1/2 ounces all-purpose flour (about 1/3 cup)

1 1/2 ounces whole-wheat flour (about 1/3 cup)

1 1/2 cups old-fashioned rolled oats

1 teaspoon baking soda

1/2 teaspoon salt

6 tablespoons unsalted butter

3/4 cup packed light brown sugar

1 cup dried tart cherries

1 teaspoon vanilla extract

1 large egg, lightly beaten

3 ounces bittersweet chocolate, coarsely chopped

Cooking spray

Preparation

1. Preheat oven to 350°.
2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.
3. Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add tart cherries, vanilla, and egg; beat until combined. Fold in chocolate. Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks.

Chocolate Souffle for Two

Ingredients

Cooking spray

2 teaspoons granulated sugar

1/2 cup water

1/4 cup powdered sugar

2 tablespoons unsweetened cocoa

2 tablespoons 1% low-fat milk

1 1/2 teaspoons all-purpose flour

1 large egg yolk

1/8 teaspoon vanilla extract

1 large egg white

1/8 teaspoon cream of tartar

1 tablespoon granulated sugar

2 teaspoons powdered sugar

Preparation

1. Preheat oven to 350°.
2. Coat 2 (8-ounce) ramekins with cooking spray, and sprinkle with 2 teaspoons granulated sugar. Place the ramekins on a baking sheet; set aside.
3. Combine water and next 5 ingredients (water through egg yolk) in the top of a double boiler. Cook over simmering water until thick (about 10 minutes), stirring constantly with a whisk. Remove from heat; add vanilla.
4. Beat egg white and cream of tartar at high speed of a mixer until soft peaks form. Gradually add 1 tablespoon granulated sugar, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture. Spoon evenly into prepared ramekins. Bake at 350° for 20 minutes or until puffy and set. Sprinkle each soufflé with 1 teaspoon powdered sugar. Serve immediately.

Assistance provided by Allison van Camp

Cravings- we all have them. Whether you have the urge for something salty, sweet, or in-between, giving in to every craving can really undo your healthy eating. Many things such as boredom, certain emotions, or locations can trigger cravings. Next time you have the urge to splurge, ask yourself, “Why do I want this?” Are you sitting on the couch watching television? Did you have a hard day at work? Did you walk by your favorite bakery on the trip home? Figuring out why you are craving something is the key to putting an end to it.  Whether you are triggered by habits, emotion, or actual hunger, here are some ideas for putting an end to your cravings.

Cravings Due to Habit

Old habits die hard- this is extremely true when it comes to food habits. If you can’t walk by the vending machine without buying something, take an alternate route. Same goes for your favorite bakery or restaurant you pass on your way home. Removing temptation is key for staying strong. If it’s something beyond your control, such as your boss bringing doughnuts to the office each day, politely ask him to keep them behind a wall or in his office so you can’t see them.

Emotional Cravings

Your boss yelled at you at work, the kids are screaming, and your best friend hasn’t spoken to you since you mentioned her new boyfriend is kind of a jerk. Some days are just awful, and all you can think about is eating the pain away. It can be very difficult to manage, but dealing with your problems head on is a better solution. Instead of curling on the couch with a pint of ice cream, brainstorm how you can improve your performance at work, call your friend and apologize, and de-stress by taking a bath; you’ll feel much better afterwards.

Hunger

It’s two o-clock and the candy dish down the hall just seems to be calling your name. While it would be easy to quiet your craving by simply delving into the candy dish, ask yourself whether or not you’d be happy eating an apple. If not, it’s just a craving, and start a new task to keep your mind occupied. Also ask yourself if you ate a good source of protein for dinner. Hunger is often due to making poor choices that aren’t satisfying. However, if you are hungry, pull out a healthy snack.  Not only will your hunger be satisfied, but you will also be happy knowing you didn’t ruin your day and chose a healthy option.

What are your favorite ways of dealing with cravings?

Assistance Provided by Tori Thompson

Nutrition labels are extremely useful when trying to determine what one should buy at the store. However, many Americans don’t utilize these. The Journal of the American Dietetic Association tracked 203 people as they looked at grocery items. According to the tracker, which looked at eye movements, only about 9 percent actually looked at the calorie information, while only 1 percent looked at the other information.  This is extremely distressing, as food labels can really make a difference when it comes to choosing healthier options.

While food labels might look complicated to those who have never used them, they are in fact extremely simple once you know what to look for. Here’s a simple breakdown of what you should be looking for:

Serving Size:

The serving size is always at the top of the label. It is very important to see just how much a serving is, as many people eat three times the suggested serving without even realizing it. The servings per container are also useful in knowing just how many servings are in the package. In the above label, a serving size is a cup, and you would consume two cups if you ate the whole thing. Once you know how much a serving is, you can then look at the rest of the label.

Calories:

Calories determine how much energy you will gain from eating whatever the food is. Low calories don’t necessarily mean the food is healthy, same as high calories don’t mean it’s necessarily bad for you. It’s important to look at the rest of the information to determine how nutritious it is.

Fat, Cholesterol, and Sodium

Generally, lower is better for these.  Saturated and Trans fat are the bad fats, so the lower the better. Trans fat is especially bad for you, so try to stay away from these completely. Cholesterol is a major factor in heart disease, so too much is a bad thing. Also, Americans consume way too much sodium, so finding foods lower in sodium is key.

Fiber

An important key in eating healthy is fiber. Foods rich in fiber keep you feeling fuller longer, which means you’ll eat less and still feel satisfied. Fiber can also play a role in regulating digestion.

Ingredients:

It’s also a good idea to check the ingredients to see what exactly you’re putting into your body. Beware of foods that contain processed ingredients. A general rule of thumb is the simpler the ingredients, the better.

Understanding these will help you make healthier decisions when it comes to deciding what foods to eat. While these aren’t the only items on the food label, they are a good start to understanding just what it is you should be eating.

Do you read all of your food labels?

Assistance Provided by Tori Thompson

It’s officially 2012! No matter how you rung in the New Year, we are all looking forward to the upcoming year and hope that it will be the best year yet. You may partake in certain traditions to ensure that this happens. One of the most common of these is eating black-eyed peas, which are said to bring good luck and prosperity.

There are many different stories of how black-eyed peas came to symbolize good luck. One story is that during the Civil War, one southern town was under attack and ran out of food. Luckily, black-eyed peas were soon discovered, and were thereafter considered lucky. Now it is a huge southern tradition to incorporate black-eyed peas into their New Years meal.

Black-eyed peas are considered legumes, and can therefore be substituted for meat due to their high protein content. A half-cup equals approximately 70 calories, and is therefore a low calorie option.  They are also high in soluble fiber, which may help reduce the risk of heart disease, as well as improve blood sugar levels. Potassium is also found in black-eyed peas, which is an important mineral to the function of muscle function.

They are also extremely versatile, and can be used in a variety of ways. They can be added in salads and dips, eaten by themselves, or as a side with ham or other meats. Below is a quick and easy recipe that your family will love, and will bring good luck for 2012.

Texas Caviar

• ½ onion, chopped
• 2 medium tomatoes, chopped, drained
• ½ cup fresh cilantro, chopped
• 1 green pepper, chopped
• 2 cloves garlic, minced
• 4 green onions, chopped
• 2 cans (14 oz. each) black eyed peas, drained
• 1 can (14 oz.) hominy, drained
• 1 bottle (8 oz.) Italian dressing
• 1 fresh jalapeno pepper, chopped

Combine all ingredients and chill. Serve with chips.

Assistance Provided by Tori Thompson

As a parent, one of our greatest goals (and challenges!) is to set a good example for our children.  We teach them to share with others, do their homework on time, and learn good manners…but are we instilling the important lessons of eating well and staying physically active?

Here are 10 Fun Ways to Keep Your Family Fit!

1. Take your kids to the supermarket: Next time you are cruising the produce aisle have your kids choose an interesting fruit or vegetable they’d like to try.  Being a part of the food shopping expedition can be both educational and empowering for your youngins’.

2. Let your kids take on the role of assistant chefs: Studies show that when kids are actively involved in food prep and cooking at a young age, they are more likely to try new foods and take an interest in eating well.  Have them help you by washing foods, stirring ingredients, or chopping veggies if they’re old enough.

3. Create-Your-Own Special Snacks: Have everyone create their own family-fun-style smoothies, pizzas, trail mix or oatmeal bowls using a variety of healthy and yummy ingredients.  One of my favorites is to add spinach to a fruit smoothie.  Call it a BananaBerry Blast and add baby spinach. The spinach gets so small they won’t even taste it. I’m not a believer of being sneaky in the kitchen and tricking your kids.

4. Go to the local track: Paying for gym memberships for an entire family can be expensive.  Instead, plan weekly meet-ups at the local track and run laps.  Add a little friendly competition by creating “mini-Olympics” relay races!

5. Find a trail: Disconnect cell phones and reconnect with family and nature by finding local walking trails in the area.  It can be the perfect time to get fresh air, enjoy the scenery, and catch up on each others’ day. Check out www.TrailLink.com to find trails near you.

6. Play the game: Instead of yelling at your kids for playing sedentary video games all day, make it a family affair!  After dinner, plug in the Nintendo Wii and play active games like Dance Dance Revolution, Kickboxing or Tennis!  You’ll burn even more calories from laughing so hard.

7. Family Fun Run (or walk): Build character and fitness by signing up for a Family Fun Run.  Together, you’ll raise money for a good cause and get a great workout to boot.  The shared memory of crossing the finish line as a family and working as a team to help your community will be the best feeling of all!

8. Plan Fam-Fit vacations or day trips:  Head to a nearby mountain for a day of skiing, go for long bike rides, or go apple picking at a local farm.  Combine these heart-pumping outings with a healthy picnic lunch to optimize the experience.

9. Taste Test Challenge: Each week, have every member of your family write down one or two nutritious foods they’d like to try and place into a hat.  Each week, draw a food selection from the hat and incorporate the ingredient into a crowd-pleasing recipe!  Not only will this make healthy foods fun but it may also inspire the picky eaters in your family to be more experimental!  Some ideas: quinoa, edamame, tofu, and avocado!

10. Plant a garden together: Become a green-thumbed family by planting fresh fruits, vegetables and herbs!  The family will get a great workout cultivating the garden.  There’s always something special about healthy, organic food grown straight from your backyard that makes it taste extra delicious.

Article written by Mitzi Dulan, reprinted courtesy of 435 South magazine.