Grocery Savings

                 
After housing, average households spend more on groceries than anything else. It's a no brainer that cutting down on your grocery bill can save you big bucks. Consider this - a savings of twenty dollars a week is more than $1000 a year! An extra thousand a year could mean many different things including a previously unaffordable vacation, or even investment in a child's education. It's never to late to start, especially with food prices set to rise even more by before the end of 2011. Below are some of the tips I use each and every time I shop to save cash and get the healthiest grub!
Planning ahead is important. A lot of people don't plan meals ahead, and unfortunately for them this can be a big money saver. Plan a week's worth of meals and write down the ingredients you'll need that you don't have on hand. When you go shopping stick to this list! If you want to be even more frugal use the weekly flyers to plan meals with the healthy foods on sale. Make sure you know your food prices though, as what may seem like a deal could be cheaper somewhere else. Couponing, although it takes a little time, is another great way to get extra savings on top already reduced prices.

Making your own meals, especially from scratch, will save a lot of money. Start your week off with a meatless-Monday. Vegetables proteins like beans, peas, nuts, lentils and tofu are super nutritious and often cheaper than their meat counterparts. For even more savings on legumes try buying them dried and in bulk. For fruits and veggies, food markets are starting to sell this time of year and usually have good prices. Stock up here or with seasonal produce at the grocery store when the price is right, and freeze what you don't eat for later use. Besides fresh, frozen is still a good choice and usually during the winter months, the cheapest. Frozen produce is just as nutritious as fresh and sometimes maybe superior as frozen foods are typically frozen immediately after harvesting, whereas fresh sometimes have to travel a distance to get us. Discount grocers like No Frills for Dominion and Price Chopper for Sobeys tend to have cheaper prices and are good for produce and prepackaged goods. Be sure to bring along your reusable shopping bags to save money and the environment too.
It's always a good idea to know how much you are paying for a unit volume of food. Be sure to pay careful attention to this during your grocery shopping. CBC's Marketplace featured a good show not too long about shrinking food packaging amongst rising food costs, so be sure to keep product size in mind.

Search the discount shelves and racks. This can often be a goldmine for good healthy foods, which most people will overlook. Half price bread and near expiration yogurts can be frozen until you want to use them. Discounted fruits can veggies can be peeled and pureed and frozen for future use. Try placing pureed fruits in ice cube trays for a quick addition to smoothies, or pureed vegetables as a base for soups. Freezing food is a great way to prolong shelf life. I know of people who anything and everything, from ripe bananas (for baking), to cheese, and coffee.

Many people who frequently grocery shop (once a week or more) probably have a several month supply of food already in their fridge, cupboards and freezer. Have you ever tried to buy only the essentials for one month and live off your current food supply? Think about it. Not only will you save cash but not buying unneeded items, you'll be able to use up the food you've already purchased before it gets freezer burnt or grows green in the fridge.

As seen in The Telegram June 27, 2011

Being Summer Food Safe

With the recent food-borne illness outbreak from bean sprouts originating in Germany, food safety is surely on a lot of minds these days. Also, the (hopefully) warm weather summer events like picnics, barbecues and camping are times when people need to pay a little extra attention to being food safe. We really should think food safety all year round, however, especially so in the summer and for good reason. Outdoors, there is usually less access to common kitchen items to keep food safe ( i.e. places to wash our hands or a fridge to store food). In addition, a warm environment creates a happy playground for bacteria and bugs to grow in our food.

If you and your family are heading out for an activity for more than three hours it's a good idea to bring a meal or snack. The summer heat can really dehydrate us, and it's important to keep energy up.
Be sure to bring plenty fluids like water, or 100% juice. Snacks like citrus fruit are great because they are light, on the stomach and backpack, and are full of water and energy. Prepacked fruit kebabs with assorted fruit are a fun, family friendly idea too. It's a versatile snack which kids will not only enjoy but will probably want to make too. Don't forget to wash all fruits, including melons like watermelon and cantaloupe. Bacteria and dirt can accumulate in the grinds and by cutting through unwashed you can transfer this to the edible part of the fruit. If you are planning to take sandwiches, salads, or other multiple foods, be sure to keep raw foods like eggs and meats away from fruits, vegetables and cooked foods to avoid potential cross contamination. If you're pairing your eating out adventure meal with a leafy lettuce salad, try a homemade dressing of balsamic vinegar and olive oil. It's a healthy choice, and likely more food safe than a dressing of higher risk ingredients like milk, cream or raw egg. If you are not bringing your own water or happen to run out, water can be safely purified by boiling for five minutes or using water purification tablets. This doesn't just apply to water you're going to drink, but also anything you use to cook food or brush teeth also. Even if lakes, rivers and streams look clean it's not worth taking the risk as you could get very sick!

One of the most important things to remember is that hot food should be kept hot and cold food cold. Easy enough, but what exactly is hot and cold? Keeping foods above 60°C (140°F) if hot, and foods below 4°C (40°F), the same temperature as our fridge, if cold are a must. Between 4-60°C (40-140°F) is called the 'danger zone,' meaning bacteria can easily grow here. Even at only two hours in this danger zone a food can become unsafe to eat and make people very sick. When it comes to keeping things cold, freezer ice packs tend to work better than ice as it stays frozen and colder longer. Semi melted ice and water also have the potential to carry contaminants to food. If you don't have an ice pack, or are trying to maximize space, bring along a frozen juice pack or water bottle. This can serve the purpose of keeping things cold and then later on being a refreshing drink. Try to pack wisely. A full cooler will stay cold longer than one that is partially full. If you are only using one cooler and have to pack meat, fish, chicken or eggs, be sure these are at the bottom. If you are packing homemade burgers keep the patties thin to ensure they are cooked full through (it helps to control portion size too!) Color alone is not a good indicator to determine if a food is fully cooked and ideally a thermometer should be used to verify this. For more information on heating foods like hamburgers, hot dogs, steaks or other summer foods, visit the Canadian Food Inspection Agency website at www.inspection.gc.ca.

Last but not certainly not least, it's really important to keep those hands clean! When having a meal or snack while out and about, be prepared and carry alcohol based hand sanitizer. Proper hand washing is the number one, not to mention easiest method to prevent you and your family from getting sick this summer, and all year round!

As seen in The Telegram June 20, 2011

It's Never Too Late for a New Tradition!

Chronic disease prevention is a crucial part in maintaining a healthy life for everyone. Simple lifestyle changes, such as healthy eating and physical activity can help address mens health concerns including heart disease, cancer, obesity, diabetes and prostate health. With both Father's Day and National Mens Health Week falling in the middle of June, it's a good time to recognize and celebrate your Dad or special male in your life. Below are some healthy, food conscious ideas to help you get started.

 

Make a Meal

Food always tastes better when someone else makes it! Why not treat the male in your life to a meal made by yours truly?  Breakfast in bed is a good start to any day. High fiber, antioxidant rich breakfast ideas for preventative health that are sure to be a hit would be pancakes topped with berries, yogurt and honey, a veggie and cheese omelet with whole grain toast, or cinnamon raisin oatmeal topped with sliced almonds.  Be sure to include preferences by asking them what they might like to eat. Since most people usually plan a meal around the protein, i.e. meat, poultry or fish, part of a meal, be sure to balance it out with a grain and heavy heaping of fruits or veggies. For lunch or supper additions the (prostate health promoter and cancer fighter) lycopene rich salad recipe below is great summer salad addition to a homemade sandwich, or grilled food – which we all know Dads love. Just don't forget the healthy grilling tips that were discussed two weeks ago!

 

Start a New Tradition

Let this Father's Day be the beginning of a family tradition that includes a fun activity. Ideas for family physical activity fun could include bike riding, taking a walk at a favorite park, playing softball, basketball, tennis, or whatever sport you all enjoy together. Not only is this fun for the whole family, but it helps to keep everyone slim and trim – as we all know, another important protective factor for health and well-being. Another great idea is to have the whole family, including Dad, partake in meal preparation. About 40% of Dads are said to prepare a family meal within a two week time frame, and about 13% to be in charge of meals on a regular basis. Getting everyone in the kitchen together is not only is this quality time spent, but some experts believe it having Dads more involved in the preparation of family meals could help prevent some of the overweight and obesity seen in kids today. Even though it is technically his day for relaxation, I'm sure most would agree to a family activity such as this, even if it does mean washing and peeling a few potatoes!

 

Gifts That Keep on Giving

If you're looking to have a gift why not try something that can help with health too?  Cookbooks, healthy cooking classes, gourmet spices, teas or coffees, kitchen gadgets or cooking utensils such as a basket for grilling veggies are some gift ideas for healthy eating they are sure to appreciate. Other ideas to keep him in tip top shape could be a visit from an in home personal trainer, pedometer, electric toothbrush as proper dental health as well as staying in shape as important for heart disease prevention.

Science says as women we tend to be a little more proactive when it comes to health and well-being. Let's take advantage of that and this June, give some small (but significant) healthful gifts to our better halves, fathers and grandfathers.

 

Tomato-Watermelon Salad with Feta and Toasted Almonds

(Serves 6-8)
Ingredients:
6 cups fresh arugula leaves
1 cup crumbled feta cheese (about 5 oz)
1/2 cup sliced almonds, lightly toasted
8 cups seedless watermelon, cut into 1 inch chunks (about 6 lbs)
6 cups ripe tomatoes, cut into 1 inch chunks (about 3 lbs)
5 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
3 tablespoons chopped assorted fresh herbs (such as dill, basil, and mint)
1 teaspoon salt
Directions:
Combine melon and tomatoes in large bowl. Sprinkle with salt. Add 4 tablespoons oil, vinegar, and herbs to melon mixture. Season to taste with pepper if desired.  Toss arugula in medium bowl with remaining 1 tablespoon oil. Divide arugula among plates. Top with melon salad; sprinkle with feta cheese and toasted almonds and serve.

As seen in The Telegram June 13, 2011

Workplace Lunch and Snack Ideas

For those who attended the Power Boland Limited lunch and learn presentation today these are some ideas to help get you inspired!  

Try the following links from EatingWell.com, my favourite website for fun and creative good-for-you recipes!

Versatile sandwich ideas  http://bit.ly/aZxvgB

No cook lunch ideas  http://bit.ly/mLEH6F

Lunches for 400 calories or less  http://bit.ly/jGjvL4  

Healthy kid lunch recipes and tips  http://bit.ly/t67uP

Grab and Go Workplace Snack Ideas

• Fresh fruit and individual cheddar cheese portion
• Cut up fruit tray with yogurt, cream cheese dip
• Cut up vegetable tray with hummus and other bean dips, tzakiki, guacamole, ranch or blue cheese dips
• Fruit leather bar and cheese string
• Individual fruit cups ( packed in juice, water or light syrup) with (tetra pack) Soy, almond or rice milk
• Frozen yogurt tube and package of raisins
• Cereal (high fiber, low sugar) with milk (2% or less)
• Apple slices or mini carrot sticks with nut butter (e.g. peanut, almond, walnut)
• Yogurt drink with oatmeal package
• Popcorn (free from salt and butter) tossed with dried cranberries
• Trail mix with nuts, seeds and dry fruit
• Tuna salad kit with crackers
• Fruit and yogurt popsicles
• Applesauce and cashews
• Rice cakes with nut butter and topped with raisins
• Cottage cheese cup and canned peaches
• Make your own fruit and yogurt parfait. Try mix of fresh, canned or frozen berries, fruit, granola, plain and flavoured yogurts, top with sliced almonds
• Hot cocoa with milk and graham crackers
• Mini pretzels and Babybel cheese
• Veggie soup (low salt, low fat) and Triscuits
• Vegetable juice and boiled egg
• Chocolate milk (2% or less) and granola bar (high fiber)
• Fignewtons and 100% juice
• Dried fruit (e.g. apricots, apple rings) with mini high fiber muffin and a herbal tea
• Animal crackers and milk based pudding
• Sushi

The Skinny on the Salt

 Almost 90% of Canadians rate themselves as healthy.  The reality is that 90% have at least one risk factor for heart disease and stroke.  Heart disease is something that affects each and every one of us as we all know a family member, friend, colleague or perhaps it has even been ourselves who have been affected.  High blood pressure is the number one risk factor for stroke and a major risk factor for heart disease.  Lowering blood pressure and cholesterol, reducing alcohol intake and watching our weight are  diet driven approaches that can help to play a major role in reducing our risk.

Overall, Newfoundland has the highest provincial average of individuals high blood pressure and some of the largest waistlines in the country. We all know that extra calories play a role in the obesity epidemic, but what you may not know is that salt does too. Yes, that's right, extra salt not only increases our blood pressure, but may also affect our weight – making it a double whammy for increasing heart disease risk and giving you another reason to give it the boot.  Excess salt can increase the number of fat cells in our body and make the existing fat cells heavier. It can also prevent our metabolism from burning fat. Salt can also not only make us thirstier, but hungrier too! (Ever wonder why bars and pubs frequently have free nuts)?

There are several things we can do to decrease the amount of salt (or sodium) we eat. Our traditional and favourite foods tend to be very high sources. Think salt beef or pork riblets, salt fish cakes, battered fish and chips, bologna and the list goes on. A good idea is to look to the nutrition facts table when choosing packaged foods. This is an easy way to determine if a food has a little or a lot of sodium (and other nutrients too). Keep in mind the serving size, and refer to the % daily value (5% or less would be a small amount of sodium, and 15% or more would be a lot).  This can be quite practical for simple everyday foods and help offer insight on lower sodium choices. As an example consider the two breakfasts. A bowl of Corn Flakes in the morning, or oatmeal (home prepared, not an individualized package) topped with blueberries. This is a good example of when to check and compare the nutrition facts tables, as the sodium difference might surprise you!  The serving of dry
Corn Flakes has a daily value of about 12% for sodium, whereas the oatmeal and blueberries will have next to none. Ok, so maybe you are thinking 12%  doesn't seem like a lot.  In the run of a day it can be, especially since cereals aren't commonly considered by most to be a sodium containing food.  Fruits and vegetables should be the staple of any meal plan. In their natural state they are low in salt and help to lower blood pressure, so be sure to have them at each meal daily. Refraining from adding salt to food is also a good idea since typically we tend to have more than enough throughout the run of a day. Try seasoning foods with spices that 'bite.' These are usually the most effective at replacing salt and include black pepper, basil, cumin, coriander, curry, dill, onion, garlic and ginger.  If you are considering a salt substitute, check with your physician or pharmacist as certain people with medical conditions shouldn't use them.  There is good news for the salt lovers out there. Our tastebuds tend to turn over every couple weeks. What this means is after a month or so of gradually reducing your salt intake you'll get used to the taste. Trying former foods will taste too salty and you'll be used to (and enjoy) eating lower salt foods.

June is Stroke Month. For more information on heart disease and stroke risk visit our provincial Heart and Stoke Foundation website at www.heartandstroke.nf.ca and take the Heart and Stroke Risk Assessment, for a free personalized risk profile and customized action plan for healthier living.

As seen in The Telegram June 6, 2011