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

It seems there is always a something to pick on in the world of nutrition; carbohydrates, proteins, and fats have all had their turn as the “bad” nutrient at one time or another.  Fat is a favorite one to demonize, since there are both healthy and unhealthy sources of fat in the diet.  Even though registered dietitians like myself are trying to spread more accurate nutrition information about the health benefits of good fats, do you still find yourself avoiding certain foods because they contain too much fat?

Why is it good for you? Fat is an important part of a healthy diet, along with adequate protein and carbohydrates.  It helps maintain cell structures in the body, and is a valuable source of energy.  It also helps you absorb certain vitamins – A, D, E, and K.

Choose your fats wisely! The type of fat you choose can affect your health, both positively and negatively.  Choose foods with unsaturated fats and/or omega-3 fatty acids to protect against heart disease.  Eat fewer foods with saturated fat and hydrogenated vegetable oils to reduce your risk of heart disease.

• Add a tablespoon of almonds or ground flaxseed to cereals, oatmeal, salads and stir-fries to increase your omega-3 fatty acids.
• Choose lower fat organic dairy products such as skim or 1% milk, cheese with less than 20% milk fat, and fat-free or Greek yogurt.
• Reduce and aim to eliminate your intake of processed foods like store-bought cookies, cakes and pastries, which are usually made with hydrogenated oils or saturated fats.
• Include more “fatty fish” such as salmon or sardines for more omega-3 fatty acids.
• Top sandwiches and salads with sliced Hass avocado, or even mix in avocado to tuna salad instead of mayonnaise.

Are you guilty of avoiding even the healthy fats?  What’s your favorite source of healthy fats – I love adding avocado to my meals!  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

What comes to your mind when you think of oatmeal?  Is it an image of the plain porridge you used to have to scarf down as a child?  Or is it an image of a package of instant, just-add-water oatmeal?  Well, not to worry – oatmeal has come leaps and bounds from being the “boring breakfast” it used to be!  In addition to all the different flavor combinations you can add to it, there are also many health benefits associated with eating oatmeal.

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

This is the time of the year when many of us pack up and head for the heat during spring break. If you are wanting to get bikini-ready fast to look your best, here are some tips to help you shape up quickly!

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner

In a tight economy, sometimes even your grocery list has to feel the penny pinch. The great thing about all-essential fruits and vegetables is that you can be frugal without forgoing quality. One of the best ways to cut down your grocery costs is to start your own produce garden. Growing your own fruits and vegetables makes more than good fiscal sense—it also means you have a handful of healthy picks right at your fingertips.

When you should begin planting your seeds will depend on the climate you live in. If planting in the spring, keep an eye on the weather and wait until the last of the winter frost has passed in order to ensure a healthy and strong crop. That doesn’t mean you can’t begin planting even earlier. Autumn rains will help your plants establish firm roots, so as summer begins to wind down, start preparing!

It’s not as hard as you think. With careful planning and prudent caretaking, you can grow a variety of foods from spring through fall. There are just a few things you need to get started and grow strong.

The Essentials

When selecting the space for your garden, make sure it will allow your plants at least six to eight hours of sunlight per day. High-quality soil is also a must in order for the plants to grow healthy, retain moisture and let their roots take shape. Adding compost will give soil more nutritive value. (All those leaves you rake in the fall will come in handy!) If you don’t have a backyard of your own, consider community gardening projects in open green areas, which are becoming more popular in urban cities.

Your Selection

Like any endeavor, it may take some time to get the hang of all the nuances of your own produce garden. Tending your own fruits and vegetables can become a hobby to love for a lifetime, so don’t go overboard and feel like you need to plant everything your first year. Start slow with a few choice selections. High-yield suggestions: strawberries, tomatoes, sweet peas, arugula, beets, carrots, and cucumbers. If backyard space is ample, you may also want to try planting an orchard for apples, peaches or oranges.

Tend with Care

Deciding how to handle harmful insects and pests is one of the advantages to managing your own garden versus buying in-store. Using organic products for insect control will help yield healthier crops. Regular and ample watering and fertilization will also keep your garden area clean.

The term “permaculture” is used to describe systems that imitate natural ecological relationships. You may want to try researching and grouping vegetables that grow well together, such as tomatoes and cabbages, or cucumbers and lettuce.

Enjoy the Fruits of Your Labors

Gardening is an activity that can include the whole family, so get them involved in the process. Most importantly, have fun and learn what works for you!

Want to start planting now but feel that the soon-approaching autumn won’t afford your crops enough sun? There are still lots of garden tasks that can be taken care of to get it ready for spring planting:

-Get rid of unsightly or unhealthy weeds and dead plants that are taking up useful space.

-Take time to determine how you want the crops laid out, and if you’ll need to clear away healthy but unwanted plants, patches, etc.

-Start fertilizing your soil. Remember to save those leaves you’ll be raking up come fall!

-Gather your tools—make sure your shovel, pruner, trowel, etc. are in proper working order, and if not, look for replacements.