With Valentine’s Day right around the corner you may wonder if you can you have your cake and eat it too when trying to lose or maintain weight?  A recent study suggets that you can.  Reduced calorie diets that are meant to lower body weight and fat percentage are often difficult to maintain because they eliminate certain foods from the diet such as chocolate and other treats. For many, this can lead to increased cravings, hunger, and thus limited compliance and success.  The study, available in the September 2010 issue of Journal of the American Dietetic Association, followed 26 overweight, premenopausal women for eighteen weeks.  All the women followed a reduced calorie diet and some were given a daily dark chocolate snack while the other women were given a daily non chocolate snack.  At the end of the eighteen week period, both groups reported similar and significant decreases in body weight as well as sweet cravings.  Bottom line, the incorporation of a small dark chocolate or non-dark chocolate snack each day does not inhibit positive changes in body weight or body fat percentage and may actually reduce cravings for additional sweets.  So if you are trying to lose weight or just maintain weight, keep the following tips in mind to snack wisely.

1. If it is chocolate you crave, opt for dark chocolate as it contains more antioxidants.  You can also mix it up with a cup of hot cocoa with milk or chocolate covered almonds to incorporate a little protein in your treat.  Try chocolate covered fruit such as strawberries or frozen bananas for a sweet treat that offers quality vitamins and minerals such as potassium and vitamin C.
2. If it is salty and crunchy you crave, try stove top popcorn with a dash of sea salt.  This snack is high in fiber and will help you feel satisfied.  You can also coat mozzarella string cheese with egg, flour, panko whole wheat bread crumbs, and desired seasonings such as salt, pepper, and Italian seasoning and bake it at 450 degrees for five minutes for a salty treat that offers both calcium and vitamin D.
3. Plan your indulgences.  For example, if you know you want dessert one night, cut back on the portions of other foods. This provides focus for your lifestyle changes by giving you something to look forward to.
4. It is extremely important to remember that whichever snack you do choose, limit it to one serving!
5. Consider having your treat earlier in the day.  This provides plenty of opportunity for your body to use up those calories throughout the day.
6. Most importantly, enjoy your treat without guilt.  Part of leading a healthy lifestyle is balance.  You must allow yourself to enjoy all types of food.  Just keep portion size in check and indulge in less nutritious foods every now and then, not three times a day!

Research Assistance Provided by Sarah Volling

Picture Source:http://blog.sweetique.com/2010/02/french-macaroons-with-chocolate.aspx

So how do you enjoy watching the NFL Playoffs without mindless munching? Try snacking like the pros. Although you’re not physically in the game, you can still fuel your body like NFL superstars. I tell my professional athlete clients that smart snacking is key to maintaining optimal energy levels.

Photo Courtesy of Almond Board of California

Try these “SMART SNACKS” this Sunday while watching the football:

1. ALMONDS: crunchy, tasty, satisfying – what’s not to love about these MVP snack foods! Every ounce (a hefty 23 almonds) contains 6 grams of protein and 3.5 grams of fiber, which is perfect during a long day of watching the football. Now that’s a power-packed snack to keep you feeling satisfied. Football Snack Ideas: Before you watch the game, whip up a batch of almond snacks that covers the bases. Try my Cocoa Almond Popcorn, Spicy Party Mix, or Almond Crusted Mahi Mahi Sticks. Create your own trail mix. I love the combo of almonds + dried cherries. Spread almond butter on whole grain crackers and serve on a platter. Your guests will love munching on these nutty treats! Another idea, just serve them plain. Sometimes simple is best so fill a nice big bowl with almonds and enjoy.
2. WHOLE-GRAIN PITA: skip the potato chips and Cheetos this Sunday and opt for whole-grain pita instead. You’ll taken in more fiber and feel full in less time! Football Snack Ideas: Make homemade pita chips. Just cut up the pita, sprinkle with olive oil, and bake in the oven until crispy. You’ll have delicious whole-grain pita chips without the tons of oil and salt used in store-bought products. Serve whole-grain pita or your homemade pita chips with hummus, black bean dip, guacamole, or salsa!
3. MINI CARROTS: when you’re looking to quickly satisfy a “munchie” during the game turn to your pal the baby carrot. This snack isn’t only for kids anymore. Sneak in a vegetable while you munch on this vitamin A filled snack. Serve these fun baby carrots with hummus, black bean dip, or almond butter.
4. CLEMENTINES: football is not the only thing in season this time of year. Clementines are also. This is a great fruit to snack on during the game because it takes time to unravel, which equals less time of mindless munching! Set out a big bowl of clementines and it will be a fun snack to pass (or throw!) around to guests.
5. HASS AVOCADOS: did you know that on the day of The Big Game nearly 70 million pounds of Hass avocados will be consumed? That’s enough to fill Dallas Cowboys Stadium from end zone to end zone nearly 27 feet high! Hass avocados provide nearly 20 vitamins, minerals, phytonutrients and healthy fats. Football Snack Ideas: Here’s my delish recipe for Guacamole in the book I co-authored with Tony Gonazlez, The All-Pro Diet.

Serve these snacks on game day and see how you’ve become a smarter snacker!

Disclosure: I’m a spokesperson for The Almond Board of California and the Hass Avocado Board

Are you getting ready for a few months full of plane rides, car trips, and lots and lots of waiting around for your travel plans to begin?  If you’re thinking that you’ll have to give up your healthy eating while you’re on the road, not to worry!  You’ve got plenty of healthy options to choose from when you’re away from home – they just require a little bit of planning ahead before you leave home.  Try some of these options the next time you’re on the go!

1. Clean, natural packaged bars. Despite the abundance of high-fructose corn syrup-sweetened products out there, there are definitely healthier options popping up on the grocery store shelves.  One of my favorite options are LARABARS – as I tweeted a little while ago, they certainly helped me out in a pinch when I was awaiting a long layover in the airport!  Look for a short ingredient list with recognizable foods for the best options.
2. Oatmeal. The perfect healthy breakfast on the go – all you need to add is hot water!  Make your own mix with rolled oats in a small plastic container, and flavor it with cinnamon, nutmeg, and dried cherries for a healthier option than sugary packaged versions.
3. Fruit in its own package. Whether its bananas, apples, oranges, or grapes, these fruits are not only packaged up nicely on their own, but are also relatively inexpensive and easy to find when you’re travelling.  Even better, use it to flavor your homemade oatmeal packs that you’re already bringing with you!
4. Nuts or nut butter packs. Having a small portion of nuts with you can help stave off hunger pangs if your meal options are limited – nuts are a good source of healthy fats and protein to keep you feeling fuller longer.  Some brands of almond butter even make “travel packages” that you can bring to squeeze onto a whole-grain roll, along with fruit, or atop your oatmeal!
5. Small cooler (if travelling far distances, especially in the car). The best “defense” against all of the fast food restaurants you’ll see on the road is a great “offense” – preparation!  Load up a small cooler with homemade sandwiches, salads, fruits & veggies, and keep it all cool with some ice packs.  This makes healthy eating on the go a cinch – you’re ready with healthy options for those upcoming rest stops instead of having to settle for a meal high in calories, fat, and sodium from a fast food restaurant.
6. Water!  Perhaps the most important of all, bringing your reusable [BPA-free!] water bottle along with you on your travels is truly a necessity.  Sometime we think our bodies are telling us they’re hungry, when really all we want is a refreshing drink of water!

What are your favorite foods and snacks to bring along with you on your travels?  Hit the comments section below and let me know – I’d love to hear your tips and tricks!

Assistance provided by Megan Skinner

How many fruits and vegetables are in your daily diet?  Do you think you’re getting enough? Recently the U.S. Center for Disease and Control health officials reported that, in 2009, 67.5% of adults ate fruit less than two times daily, and 73.7% ate vegetables less than three times per day.  There is definitely work to be done across the country in terms of making fruits and vegetables more accessible and affordable so it is easier for everyone to increase their fruit and veggie consumption.  But, there’s also a number of simple little ways you can eat more fruits and veggies in your daily diet – read below!

1. Smoothies. An easy way to load up on 3 or more servings of fruit at a time, smoothies are a great grab n’ go breakfast!  Try adding different combinations of your favorite fruits with a bit of plain Greek yogurt for a tasty protein boost.  Check out my daughter and I making her favorite smoothie together!
2. Get your greens. Try keeping a large green salad on the table at dinners and as a staple in your lunches to ensure an extra bit of veggies.  Add whatever veggies you and your family love, top it with a delicious salad dressing that’s lower in calories, and you’re all set.
3. Add in veggies. Every meal of the day can get a boost from an extra dose of veggies, but it’s great to boost your breakfast, since it’s usually low on the veggies.   Toss chopped veggies into your morning omelettes, mix in pumpkin or sweet potato to your oatmeal, or throw some fresh baby spinach into your smoothie!
4. Go for easily portable fruit. Bananas are perhaps the easiest, as they come in their own ‘package’, but can get bruised easily, so keep them at the top of your bag or purse.  Other great fruits for snacking on the go include apples, kiwis, and grapes.
5. Sip on soup. With the fall weather approaching, soups are a great way to pack in more veggies, especially if you make them yourself.  Try roasted butternut squash and apple soup, broccoli and potato soup, or sweet potato and corn chowder.  Potatoes are particularly useful, in that they can help thicken up soups without adding in any cream.
6. Dip ‘em. If you’re not looking forward to eating some chopped veggies as a snack, try buying a few of your favorite dips the next time you’re at the grocery store.  Hummus, made from chickpeas, is now widely available in a variety of flavors, including roasted garlic, red pepper, and sun-dried tomato.  You can also try a bean dip or spread, or simply your favorite nut butter.
7. Cook extra. When you’re making a big family meal, cook extra veggies so that you can have them available in the fridge for the next couple of days, making it easier to heat them up quickly for a snack.  If you’re firing up the BBQ, toss on some peppers, zucchini and onions to get that grilled flavor.  If you’ve already got the oven heated up, toss some potatoes, onions, and carrots on a baking sheet to get that delicious roasted flavor.
8. Add them to baked goods. If you’re a fan of baking your own homemade treats, you probably know how flexible some recipes are.  Most muffin, cookie, or bread recipes can accommodate an extra dose of veggies – think zucchini bread!  Be careful to choose a recipe that’s low in sugar and calories – you can swap applesauce and canned pumpkin in many cookie recipes to replace most of the fat.

What about you?  What are your tricks to increase your fruits and veggies?

Assistance provided by Megan Skinner

With summer underway, I’m sure your BBQ is getting as much use as mine is with grilled meats, fish and veggies always making appearances at the dinner table.  One of my favorite dishes to bring to a BBQ or dinner party during the summer is a fresh salsa – they’re fast, tasty, and extremely versatile!  Plus, making them from scratch with fresh summer produce means you’re getting more of your fruits and vegetables servings, and as a bonus, salsas usually tend to be kid-friendly if you nix any added spiciness from jalapeno peppers.  I love these salsas because they can be added to grilled chicken, pork, or beef, served atop grilled fish, or even incorporated as an appetizer with crackers.  Enjoy!

Recipes:

Simply mix all ingredients in a bowl, let sit for a while (30 min to 1 hour) to let the flavors come together, and then serve!

Avocado-Mango    

• 1 ripe Haas avocado, diced
• 1 ripe mango, diced
• 1 red bell pepper, diced
• ¼ red onion, diced
• 1 clove garlic, finely diced
• 1 tbsp jalapeno pepper, finely diced (optional)
• 1 tbsp lime juice
• 1 tbsp olive oil
• 1 tbsp flat-leaf parsley, finely chopped
• salt and pepper, to taste

Tip: This salsa pairs quite nicely with grilled chicken or pork!

Pineapple-Tomato

• 3 medium tomatoes, seeded and diced
• ½ red onion, diced
• 1 red bell pepper, diced
• ½ cup pineapple, diced
• 2 tbsp lemon or lime juice
• 2 tbsp cilantro, finely chopped
• salt and pepper, to taste

Tip: Try serving this salsa with whole-grain crackers for a fun and fruity appetizer!

Watermelon-Mint  

• 2 cups watermelon, seeded and diced
• 1 cucumber, diced (peel if desired)
• ¼ red onion, diced
• 1 tbsp lime juice
• 2 tbsp flat leaf parsley, finely chopped
• 1 tbsp fresh mint, finely chopped
• salt and pepper, to taste

Tip: Add some diced feta cheese to this one for a different flavor, or swap out the watermelon for fresh cantaloupe!

Cucumber-Mango

• 1 ripe mango, diced
• ½ red onion, diced
• 1 cucumber, diced (peel if desired)
• ½ jalapeno pepper, finely diced (optional)
• 2 tbsp lime juice
• 1 tbsp cilantro, finely chopped
• salt and pepper, to taste

Tip: These flavors work nicely with fish; try with grilled scallops, salmon or tilapia!

Corn-Tomato-Avocado  

• 5-6 roma or plum tomatoes, seeded and diced
• 1 ripe Haas avocado, diced
• 1 cup of corn (fresh or canned & rinsed is fine)
• ½ red onion, diced
• ½ jalapeno pepper, finely diced (optional)
• 2 tbsp lime juice
• 1 tsp olive oil
• 1 tbsp cilantro, finely chopped
• salt and pepper to taste

Tip: Make this salsa into a meal by adding black beans and serving over spinach salad or quinoa!

What’s your favorite dish to bring to summer get-togethers?  Let me know if you try any of the recipes above!

Assistance provided by Megan Skinner

Not everyone gets excited about a big bowl of carrots or a fresh spinach salad. However, these super foods a packed with vitamins, minerals, and phytochemicals (nutrients that have additional health benefits beyond the required body function). In addition, vegetables are low calorie and full of fiber to keep your stomach full and your digestive tract moving. To help you fit a few more servings of vegetables into your daily routine, try out some of these tips.

• Put spinach on your sandwich at lunch, you will get a satisfying crunch and it’s full of nutrients!
• I love dipping carrots in honey mustard… don’t say it sounds disgusting until you try it. Absolutely delicious!
• Celery with peanut butter (or any nut butter) is a great snack to silence the mid afternoon tummy rumbles.
• Instead of mashed potatoes, try creamed cauliflower. Same white color and similar texture, but the cauliflower is lower in calorie and higher in nutrients and fiber.
• Add shredded carrots to your tomato pasta sauce; carrots actually at a subtle sweetness to the sauce.
• Instead of beef fajitas, make them vegetarian (bell peppers, onions, etc). For protein, add some lentils.
• Swap the crunch of sour cream and onion potato chips with the crunch of sliced cucumber and hummus.

After some time, you will find yourself desiring vegetables because they make you feel so good! One extra piece of advice to remember: fruits and vegetables are important to the diet but so are the other food categories. Fat, carbohydrates, and protein are essential for body function. Be sure you are reaching your dietary requirements for each of the categories for optimal health, energy, and well being.

What are some ways you like to enjoy vegetables?

Research assistance by Kaylee O’Connell

Going on vacation? There’s no better time to travel in the year than now! Kids are out of school, the sun is hot, everyone is in the mood for a summer getaway. You can eat whatever you want while on vacation, without tearing up your wallet into a gizillion pieces. The secret? Healthy snacks! On the road…in the airport…at the beach…while on vacation. Not only will healthy snacks save you money, but they are also a great way to keep your metabolism going (burn calories) while on vacation!

1. Lara bars. A delicious blend of unsweetened fruits, nuts and spices and only contain no more than eight ingredients (all 100% whole food). These bars are gluten free, dairy free, soy free, vegan and kosher with all the vitamins, minerals, fiber, good carbohydrates and healthy fats your body needs (and would love!).
2. Homemade oatmeal cookies. Get the kids involved and baking in the kitchen before you hit the road/plane. Oatmeal has lots of heart-healthy benefits and are packed with fiber.
3. Fruit. Fruit is a vacay must have. You can also try freezing bite-size grapes, strawberries, melons, cantaloupes, watermelon, etc. and eat while on the road. These refreshing snacks are packed with nutrients to keep your energy exactly where you need it…at the top!
4. Popcorn. Air-popping your own popcorn and flavoring it however you like cuts down on fat and calories. Fill up those zip-lock blags with popcorn and add different flavors to each one to make everyone (including your body) happy!
5. Granola. Another way to get the kids involved is by making batches of granola before hitting the road. This breakfast food and/or snack food consists of rolled oats, nuts, honey, sometimes rice, and whatever dried fruit you’d like to add (cranberries, cherries, raisins, etc.).

Try not to go more than 3-4 hours without eating something! Keeping one (or all) of these snacks in your purse, pocket or backpack is a great way to stay nourished without stressing out about where you’re going to eat next.

What do you like to pack for yourself and/or your kids in your suitcase? Have you tried any of the above?

Research assistance provided by Monica Lobo, RD.

What’s the best nut to eat?  I’m asked that again and again, and my answer is always the same.  Packing more protein, calcium,fiber, vitamin E, niacin and riboflavin than any other tree nut out there, almonds are my hands down favorite!

During the low-fat diet craze, one of nature’s most wholesome and nutritionally dense foods was ruthlessly cut from our diets, but I’m here to tell you that it’s time to add that handful of almonds back into your day!  Not only will you reap the benefits of great taste but you’ll also be taking steps towards improving your overall health.

Researchers have found a relationship between almonds and reduced cardiovascular risk.  This nut has been found to increase HDL (good cholesterol!) levels while decreasing LDL (bad cholesterol!).  According to one study, participants who ate almonds five times a week cut their risk of heart attack in half!

And although almonds are rich in fat, they have been shown to help people wanting to trim their waistline.  The monounsaturated fats found in these nuts directly target that stubborn belly fat, as well as providing more protein (6 grams) and fiber (3.5 grams) than any other tree nut. These are both very important to increase satiety. Almonds also provide the crunch that researchers have shown also helps to keep you feeling satisfied.

Still need convincing?

Check out these stats for a single serving (~23 almonds):

-Provides 12% of the daily value for calcium and 14% for phosphorus …both important minerals for dental health and prevention of osteoporosis

-Contains 35% of your daily recommended vitamin E, a key nutrient recognized for its cancer-fighting properties (a nutrient nearly half of Americans don’t get enough of!)

-Rich in antioxidants, almonds have about the same amount of polyphenols found in green tea!

-Excellent source of magnesium (~80 mg) — more than a bowl oatmeal or spinach!

-3.5 grams of fiber per serving to support healthy digestion and 6 grams of protein to keep you feeling ‘full’

-Provides 14 mcg of folate, essential for pregnant women or those planning to get pregnant (aids in proper fetal development)

-High in monounsaturated fat (the good fat!) and cholesterol-free

Enjoy this recipe for my Tossed n’ Toasted Almonds—great for snacking on the go, adding to your salads, or sprinkling over a bowl of morning oats!

Tossed n’ Toasted Almonds

Ingredients

2 cups sliced/slivered almonds

1-2 teaspoons flavor of choice–my favorites are: honey & cinnamon

Cooking spray

Directions

Preheat oven to 400F degrees and spray baking sheet with cooking spray.

In a separate bowl, combine almonds and spice, and toss to coat.

Spread the almonds out evenly on the baking sheet and place in the oven.

Bake for 10-15 minutes, checking regularly (and flipping if needed)

Remove from oven, allow to cool, and pre-portion into 1 oz servings!

Note: Dry roasting enhances the natural flavors of the almonds without any added fats!  Plus you save yourself money by creating this snack at home.

So tell me, what are some of your favorite ways to enjoy almonds? What flavors/spices would you use in my Tossed n’ Toasted Almond recipe?

Assistance provided by Kristen Carlucci

Now that you’ve mastered the art of healthy grocery shopping, you’re probably wondering how else you can make healthier choices in the kitchen!  One of the easiest ways to eat healthier is to cook your own meals, as much as possible.  That way, you know exactly what you are putting on your plates and in your mouths.  The first step in cooking healthier meals is stocking your pantry full of healthy ingredients that you can incorporate into lots of different recipes.  Here’s a list of some of my favorites!

• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

Grocery stores are great places to load up on nutrition superstars like fresh fruits and veggies, whole grains, and high-quality protein sources.  Unfortunately, it’s also very easy to pick up other, not-so-healthy items while you’re there too.  While shopping the perimeter is always a good rule to follow, there are lots of other little ways to make healthier choices in the grocery store!

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner