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Saturday, February 4, 2012

Power Superbowl Dip

Skip the cheese, sour cream and beans with lard.
Instead: 
-Blend 1-2 cans vegetarian pinto beans with 1 tsp cumin and spread on bottom of a dish.
-Add a layer of smashed or scliced avocado.
-Add chopped lettuce or green peppers.
-Pour a jar of salsa.
-Top with corn, chopped onions and/or black beans.

Thursday, February 2, 2012

Grocery Shopping Tips

Here are a couple tips for grocery shopping, feel free to print this out and take it with you next time you head to the store.

Beforehand:
Do: Plan meals/ snacks and make a list of items you need to prepare these.
Don’t: Go on an empty stomach, this will cause you to buy more and make it more challenging to make smart choices.

Produce-
Do: Begin your shopping trip here and experiment with new colors and flavors.
Don’t: Limit your selection to only fruits and vegetables you are use to.

Healthfood Section-
Do: Get some good alternates which are more natural and many times limited in added sodium.
Don’t: Buy additional “junk” food here because it is “healthy” junk food.

Meat, Dairy, Eggs-
Do: Choose lower fat options and if possible buy organic.
Don’t: Pay extra for gimmicks such as “hormone-free eggs” or “natural milk.”

Juice, Crackers, Cookies
Do: Choose 100% juice and 100% whole grain crackers such as Triscuits.
Don’t: Buy crackers/ cookies with more than 1/3 of the fat saturated fat and avoid trans fat.

Canned and Starches-
Do: Choose canned fruit “in its own juice” and vegetables with “no salt added.” Choose brown rice and 100% whole grain pasta.
Don’t: Purchase canned meats/ meals high in sodium.

Dried Fruits and Baking-
Do: Pick dried fruit with no added sugar and whole grain flour.
Don’t: Buy artificial sweeteners.

Breakfast Items-
Do: Choose oats, whole grains and natural peanut butter.
Don’t: Purchase too many caffeinated beverages.

Drinks -
Do: Choose bottled water if you prefer this for convenience and seltzer water if you prefer some extra pizzazz!
Don’t: Buy soda.

Snacks-
Do: Choose baked chips, lower sodium popcorn/ nuts.
Don’t: Buy a large bag if it will be too tempting to eat too much at a sitting.

Frozen-
Do: Choose fruits and vegetables to add to dishes or eat plain.
Don’t: Buy high fat/ high sodium highly processed meals.

Deli-
Do: Choose salsa and hummus.
Don’t: Purchase high sodium meats and fried choices

Things to consider-
DO: Be patient with yourself and others, learning to grocery shop a healthier way can take some time.
Don’t: Expect perfection.