Healthy Eating on a Budget

Healthy Eating on a Budget

by Isabelle Workman 1. Create a grocery game plan – making a plan before heading to the store can help you get organized, save money, and choose healthy options. 2. Shop smart to fill your basket – buy in season products. Frozen vegetables without added sauces or butter are as good for you as fresh and may cost less. 3. Don’t pay full price – check the local newspaper, online, and at the store for sales, coupons, and specials. 4. Stick to your list – don’t shop when you are hungry and stick to your list 5. Buy in bulk when items are on sale. 6. Buy small amounts of fresh vegetables and fruits frequently. That will ensure that you can eat the food without throwing any away. 7. Store brands can mean savings – opt for them when possible because they are less expensive. 8. Plan and cook smart – prepare and freeze vegetables, soups, stews, or other dishes in advance. This saves time and money. Add leftover vegetables to casseroles or blend them to make soup. Overripe fruit is great for smoothies or...
Liven Up Your Meal

Liven Up Your Meal

by Isabelle Workman 1. Fire up the grill – use the grill to cook vegetables and fruits. Grilled fruits like peaches, pineapples, or mangos add great flavor to your cook out. 2. Expand the flavor of your casseroles – mix vegetables such as sautéed onions, peas, pinto beans, or tomatoes into your favorite dish. 3. Plan something Italian – add extra veggies to your pasta. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. 4. Get in on the stir-fry fun. Stir-fry your veggies like broccoli, carrots, snap peas, mushrooms, or green beans for a quick and easy addition to your meal. 5. Be creative with your baked goods – add apples, bananas, blueberries, or pears to your favorite muffin recipe. Add fruit to your pancakes!! 6. Add veggies to your sandwiches – try sliced tomatoes, romaine lettuce, or avocados for extra flavor. 7. Make a tasty fruit smoothie for a snack or a dessert – blend strawberries, blueberries, raspberries with frozen bananas and add fruit juice and ice for a delicious frozen fruit...
Stay Focused On Your Goals

Stay Focused On Your Goals

by Isabelle Workman 1. Start with small changes – instead of a diet overhaul, make small changes to what you eat and drink that will work for you now and in the future. 2. Take one day at a time – sometimes things don’t go as planned, even with the best intentions. If you miss on one milestone for your goal, don’t give up. 3. Be active your way – pick activities you enjoy. If you focus on having fun or learning a new skill that interests you, you will be more likely to stick with it. 4. Team up – find a friend with similar goals. Swap healthy recipes and be active together. Staying on target is easier with support and a cheerleader. 5. Celebrate successes – think of each change as a “win”. As you build positive habits and find ways to reach your goals, reward yourself. You have earned...
Focus on Whole Fruits

Focus on Whole Fruits

by Isabelle Workman 1. Keep a bowl of whole fruit on the table, counter, or in the refrigerator. 2. Refrigerate cut-up fruit to store for later. 3. Buy fresh fruits in season when they may be less expensive and at their peak flavor. 4. Buy fruits that are dried, frozen, and canned in water or 100% juice as well as fresh, so that you can always have a supply on demand. 5. Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packages of fruit that do not have added...
MLK Day

MLK Day

by Isabelle Workman Today is Martin Luther King, Jr. day. He was a Christian minister and activist who led a groundbreaking civil rights movement and gave African Americans the courage to speak up against injustice. MLK day is an American federal holiday. Martin Luther King, Jr. was born in Atlanta on January 15 and the holiday falls on the nearest Monday to this date. It became a federal holiday in 1986. One of his many great beliefs was that a nonviolent movement of civil disobedience was the best way to win civil rights for African Americans. He helped pave the way for LBJ to enact the Civil Rights bills that still stand today declaring that all races are equal and none should ever be discriminated against. In 1964, King received the Nobel Peace Prize for his nonviolent fight against racial inequality. He was assassinated in Memphis, Tennessee on April 4,...
Tips on Dairy Foods

Tips on Dairy Foods

by Isabelle Workman The Dairy Group includes milk, yogurt, cheese, and fortified soy milk. They provide calcium, Vitamin D, potassium, protein and other nutrients. 1. Skim the fat – drink skim milk or low fat (1%) milk. If you have been drinking whole milk, switch to lower fat versions. 2. Boost potassium and vitamin D, and cut sodium – choose fat free or low fat milk and yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheese. Also almost all milk and many yogurts are fortified with Vitamin D. 3. Top off your meals – use fat free or low fat milk on cereals and oatmeal. Top fruit salad and baked potatoes with low fat yogurt instead of higher fat toppings such as sour cream. 4. Choose cheeses with less fat – look for reduced fat or low fat on the label. 5. Is cream cheese a part of the dairy group? No – cream cheese, creams, and butter are not part of the dairy group. They are high in saturated fat and have little or no calcium. 6. Switch ingredients – when recipes call for sour cream, substitute plain yogurt. Use fat free evaporated milk instead of cream, and low fat or fat free ricotta cheese as a substitute for cream cheese. 7. Take care of yourself and your family. Parents who drink milk and eat dairy show their kids that it is important to your health. Dairy foods are important to build growing bones in kids and teens and to maintain bone health in...