If you’re reading this blog, you have (or are trying to have) an interest in eating healthy, exercising, maintaining a healthy & balanced lifestyle, or all three!  Seeking to incorporate this into one’s life is no easy thing; it does not take long to understand that it can be EXPENSIVE!!  A gym membership and/or a personal trainer are a big investment.  I truly believe that it is one of the most important investments you can make; it is literally investing in your body and life.  Another thing that can be pricey is eating healthy.  It is NO coincidence that the food that is the least nutritious and harmful to your health is the cheapest.  Alternately, the food that is nutrient-dense, healthy, disease fighting & beneficial is very expensive.  This is the case for myriad reasons, including the fact that it takes more human power, resources and time to grow healthy food in/on the Earth.  Things like french fries from McDonalds, an 89 cent Chalupa from Taco Bell or the now-defunct Hostess food cakes are all made up primarily (if not completely) of artificial things made in a lab.  The little bit that might ACTUALLY be real is of such low grade that it is very cheaply purchased in bulk.

All that being said, I get asked ALL the time just how in the heck I can afford to eat organic, grass-fed, wild caught & all the rest.  The short answer is this: its EXPENSIVE but it is what I value, so I spend the money on it.  The longer answer is this:  It isn’t as pricey as you think.  If you do your own shopping and cooking, it can actually be cheaper. There IS a way!!!  I invest a LOT of time in my food shopping, prep & cooking.  Eating healthy and enjoying what I eat is a BIG part of my life.  So, I don’t just go to Stop & Shop and do a 20 min shopping trip once or twice per week.  I go to different stores to get different things.  This might seem like a pain, but it saves $$!!  To be quite honest, the food budget in our house for 2 adults (plus having family/friends over for meals 1-2x/wk) is approximately $300/week.  This might seem CRAZY, but let me break it down:

Total Groceries per week: $300, which is $150/person.  That makes 21 meals per week per person.   Quick math averages it out to a little over $7.00 per meal per person.  To me, $7 per meal is absolutely reasonable when it means grass-fed, organic, pasture raised, natural, healthy REAL foods.  Compare it to this….

Going out to eat or getting takeout M-F only:  breakfast/coffee: $5-$7, lunch: $10-12, dinner: $25.  For 5 days of this its $210.  This is MORE than I’ve spent per person on food for the WEEK, and this doesn’t even include weekends!!!  Even if a person is not getting every single meal at a restaurant, the point is that it is JUST AS expensive and SOOOOOOO much less healthy.

The problem for most people???? TIME!!!!!!  nobody has enough, it runs away from us, and we all wish we had more.  The honest truth is that we ALL have 24 hours in a day; its about how you choose to use those hours.

Here are some tips on how to eat healthy on a budget:

1. Learn about the Dirty Dozen & Clean Fifteen  Not all fruits and veggies have to be organic.  This chart breaks it down: which are worth the extra expense.  Things from the clean 15 list don’t need to be organic. Save $$

2. Buy in Bulk  Go to BJ’s or Costco and buy the things you use often in bulk.  BJ’s carries organic spinach which is SOO much cheaper than anywhere else.  If you can’t use the food fast enough, freeze it.

3. Prep meals in advance  I will preach this until my dying day.  Take 2-3 hours on a Sunday to do some cooking.  Prep meals for the week, put them in Tupperware so you’ll have them set and ready to go.  If you make a HUGE amount of food, freeze some.  Nothing is simpler than taking soup out of the freezer and heating it up after a long day.

4. Look for deals  Trader Joe’s often has much cheaper produce, eggs, milk, etc. than Whole Foods… you can save a TON of $$ by hitting up 2 or more grocery stores.

5. Make your food budget a priority  If you are going out to dinner a lot, having cocktails 2-3x/week, and spending your money on lots of other different things, don’t expect a lot to be left for your groceries.  Prioritize food shopping when you have a full wallet.  Make sure your items for the coming week are purchased before you hit the mall and get sucked in by a new sweater, boots, sneakers, or toy.

Eating healthy on a money and time budget IS NOT EASY.  However, if you value your health and wellness, and are willing to make these things a high priority, it is ABSOLUTELY POSSIBLE.  If you are interested in making changes to your diet and lifestyle and would like support and help doing so, Lucky13Fitness would love to help! Email: [email protected]

If you have read my blog before, you’ll know that I have been following The Paleo Diet for much of the past year.  In short, I have removed all grains, dairy products and legumes from my diet.  My food intake consists of: lean animal protein, eggs, veggies, fruit, nuts, oils.  I have increased the amount of healthy fats I eat on a daily basis & have also started eating WHOLE eggs for the first time as an adult.  Previous to this, I had strictly eaten egg whites due to my high cholesterol levels.  Family history caught up with me at the young age of 23; my total cholesterol was 263 and I was put on cholesterol medication.  After being on medication, my cholesterol dropped to 225- still not what is considered to be “normal”.  Five years & 2 PCP’s later, I was taken off the medication because family history was the only negative risk factor I had.  I was not overweight, I was active, I did not smoke at all or drink in excess, and my diet was clean.  My PCP (and I) felt that the risk of keeping a 28 year old on cholesterol meds for life was not the most appropriate course of action.  I stopped taking the medicine and never looked back.Last week, I had my cholesterol taken and was quite nervous about what I’d see in my results.  I have been eating whole eggs, avocados, oils, coconut, nuts and red meat very regularly.  Things high in saturated fat and cholesterol have been part of my daily routine, and I was partially convinced that my cholesterol would be back up to the high 2oo’s, if not worse.  I couldn’t have been more incorrect!  My results made me ecstatic: total cholesterol 202!!!! My triglycerides were in the normal range, too.  The research I had done and the articles I read supporting the Paleo Diet have proven true for me.  Organic fruits and veggies, grass-fed lean meat, organic eggs & the right healthy fats are exactly what my body needs.  I have never been more convinced that eating WHOLE, REAL, high-quality foods is the best preventative medicine.  Sure, organic might cost more up front, but the amount I’m saving on cholesterol medication alone (let alone other medical expenses) evens the playing field a bit.

Now, don’t get me wrong- I’m not saying that all foods high in saturated fats and cholesterol are good for you & that you can expect your cholesterol to lower if you make these foods part of your diet.  Things high in saturated fat and cholesterol that are also PROCESSED and FAKE will do just the opposite; you can expect them to raise your cholesterol as well as your risk for heart disease and even premature death.  A McDonald’s burger is NOT the same as a grass-fed, 90% lean grilled burger.  Cauliflower casserole made with an entire block of cheese is NOT the same as steamed/grilled/sauteed veggies.  And lastly, a piece of cheesecake from The Cheesecake Factory is NOT the same as some coconut milk based ice cream or some dark chocolate with almonds.

Here’s the bottom line: Choose real food.  Choose that which is the LEAST processed & in the form closest to its original.  Eat what is best for your body.  Check with your doctor before making any drastic changes in your diet.  Get your cholesterol and blood pressure taken regularly.t.

If you read my last blog, you know that I decided to take the “Paleo Plunge” for Lent this year.  I committed to adhering to the Paleo Diet for 40 days and am doing so for several reasons. 

[If you are unfamilliar with what the Paleo Diet entails, here it is in a nutshell: omit dairy, legumes, grains, processed foods from the diet.  Eat lean meats and fish, veggies, fruits and nuts.  The pyramid picture above gives a basic visual idea.  For more detailed info about thePaleo Diet, click on the link !]

Many friends and clients have asked me about The Paleo Diet, and what I think about this approach to food.  I have been able to answer them in a limited fashion, based on what I have read about it and what I have experienced second-hand from other folks on this diet.  I wanted to get a deeper understanding of what, exactly, it meant to “go Paleo” and learn more about how it would affect my body.  Another reason I decided to try the Paleo diet is because it was Lent time and I needed a challenge that would not be detrimental to my health/wellness/fitness, as well as something that I might decide to stick with even after Easter Sunday.  Going Paleo seemed like a great idea, so I started my research and as of Ash Wednesday (nearly two weeks ago), I have been Paleo.

I plan on doing regular blog posts which document my progress and journey; I hope that it will spark discussion, answer questions, & create new questions and thoughts.  Whether you are for or against the Paleo diet, have no idea what it entails, or are on the diet yourself, I encourage you to leave your thoughts, ideas and comments below!

My First 2 Weeks on the Paleo Diet

Week 1 on the Paleo Diet was very interesting, to say the least.  While my pre-paleo diet did not differ drastically from what I’m consuming now, I got a lot of education on what IS and ISN’T paleo.  The major changes I’ve made are omitting dairy [skim milk and Greek yoghurt], grains [Ezekiel bread and any crackers, quinoa, pasta, rice] & legumes [beans, hummus].  It might sound like a big adjustment, but truthfully I eat a LOT of the same foods each week and most of them are Paleo-friendly.  What I found to be the most valuable and interesting part of my first week was trying to educate myself on what “is Paleo” and what “isn’t Paleo”.  It seemed that the more articles I read, the more people I spoke with, and the more I dug for information, the more I realized that there was not one straightforward answer. 

At first, it frustrated me because I wanted to make sure I was doing it “right”.  I am a very competitive person and when I commit to something, I want to make sure I do it perfectly.  But I couldn’t figure out whether or not I was “allowed” to have sweet potato, Kombucha, honey, or a small serving of Greek yoghurt.  I had heard of some people who included these things into their Paleo Diet for different reasons.  But on the other hand, others staunchly said NO! 

What I finally learned was that there is not one simple Paleo Blueprint or Bible to follow.  Instead, it’s all about understanding and following the principles of the Paleo Diet as closely as possible and tailoring it to fit your lifestyle.  One thing that stuck with me, which I heard in an interview was “Don’t get caught up in the minutiae.”  This set me at ease because all I need to remember is that sometimes a situation will be out of my total control and all I can do is make the BEST decision possible in the moment.  Since hearing that, my stress about what exactly is on/off-limits for me has decreased tremendously.  I make most of my meals for the week, so I’m able to use the ingredients of my choosing.  But when I dine out, I no longer freak out if my steak tips were cooked in an oil that is not Paleo friendly. 

There have been noticeable changes in my weight.  Within the first week alone, and almost through to the 2nd week, I have had consistent weight loss.  I generally weigh in somewhere between 138-141lbs.  After one week of Paleo, I was down to 131-133.  This scared me a bit, as I wondered if I was losing muscle mass and questioned whether or not I was getting enough of the proper nutrients.  I have been keeping very close track of my weight (I usually don’t weigh myself every day, but am now monitoring it) as well as making sure I am taking in enough protein and healthy fats throughout the day.  I have kept my normal workout regimen [and will start Triathlon training this week, YAY!] and it seems that my strength is still there.  I think that as long as my weight stays where it is now- 132/133lbs- and my strength remains the same, I find that acceptable. 

I do feel more lean, cut and much less bloated in my stomach.  I am never overly hungry; I eat when I feel hungry, and stop once I feel satiated.  I have removed protein drinks from my post-workout regimen and have started eating regular food instead.  I think that overall, I’m eating LESS food; I’m eating things that fill me up, so I don’t need to eat as often.  I have also cut back on the amount of caffeine I’m drinking.  I have limited myself to 2 cups of coffee on the Keurig machine in the morning, and then for the rest of the day its tea and water. 

It’s been an interesting journey so far…  Nearly 2 weeks in, and I feel great.  I am certainly learning a lot and am looking forward to reading/learning even more!  I welcome your feedback, questions, and comments!

Vitamins A, B, C, D, Zinc, Magnesium, Iron, Calcium and Omega-3′s.  Are any of these things familiar to you?  Many of my friends and clients have asked me about Vitamins/minerals and what the “right” amount is.  Should all vitamin/minerals come from food and beverage intake?  Are supplements necessary in order for my body to get enough vitamins/minerals?  Is it possible to ingest too much of one thing? Can too much be toxic?

These questions are all excellent, and are only a fraction of those that I hear on a regular basis.  In this post I will try to answer questions in a generalized sense, and based on MY opinion unless otherwise noted.  But PLEASE understand that there is a LOT to know about vitamins/minerals and specific questions should be saved for a qualified professional [talk with your doctor, dietitian, or nutritionist].

First off, here are some quick facts about Vitamins (source: www.fda.gov. A full PDF download is available!)

Vitamin Facts
Your body uses vitamins for a variety of biological processes, including growth, digestion, and nerve function. There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). AAFP cites two categories of vitamins.

• Water-soluble vitamins are easily absorbed by the body, which doesn’t store large amounts. The kidneys remove those vitamins that are not needed.
• Fat-soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. The body stores these for use as needed.

As a personal trainer and someone who strongly believes in eating a clean diet full of whole, real, natural, organic foods, I believe that a person’s primary source of vitamins and minerals should come from real foods themselves.  Eating fresh, organic fruits and vegetables, whole grains, low-fat dairy, and lean proteins such as chicken, grass-fed beef, and fish will give you a fantastic amount of vitamins, minerals and necessary nutrients.  However, instances such as having certain health conditions, eating a vegetarian or vegan diet, or being pregnant/breast-feeding can warrant necessity of supplements.  There is also a lot of research that supports supplementation of calcium, iron, and Omega-3 fatty acids for women.

I know folks who are intolerant of dairy and take supplements for Calcium and Vitamin D.  Others turn to leafy greens, nuts and legumes to get their share of Calcium.  Some people take Iron supplements due to the fact that their diet is void of any meats.  And still, there are others who find other whole, real foods high in Iron to eat instead.  As you can see, there is no single prescription for which supplements to take.  Depending on a person’s individual diet, their supplement requirements will vary; talking to a doctor or nutritionist about specific supplements is best.

For more guidance on this topic, I check with my go-to dietitian Ashley Bade, RD, LDN, CNSDat Modern Mom Nutrition.  Ashley shared with me an article on the topic ofsupplementation and whether or not to take vitamins.  Ashley believes in “trying to get nutrients from foods first- versus supplementing, but understand that it can be hard to work it all into some people’s days. I do tend to supplement Vitamin D often with my patients b/c many are obese and we all live above Atlanta which are two factors that can set you up for a D deficiency. I do think some people can benefit from Omega supplements as many people tend to not have a variety of good sources in the diet.”

Vitamins and minerals provide essential nutrients and every person should be aware of which they are receiving in their diet & which, perhaps, need to be supplemented.  If you have specific questions about your nutrition, make a list and be sure to discuss it with your doctor at your next appointment!

Recently, a Lucky13′er asked me to blog about diet soda… she wanted to know whether its “good or bad”.  I thought it was a great idea for a blog post because many people have this question and I do not think the answer is as cut and dry as”good or bad”.

Much literature has been published about the pros and cons of diet soda with eye-catching headlines about everything from the damage it does to the life-saver it can be.  Depending on whom you ask, you can get many different opinions on diet sodas.  I have read much of this literature and have come to the following conclusion: like just about everything else, it’s all relative.  Let me explain…

One of the biggest arguments against diet soda is that it is composed primarily of human-made chemicals, additives, flavorings, colors, etc., and that these substances can be hazardous to your health.  Some studies have linked consumption of diet soda to increased risk of heart attack, stroke, etc.  I DO agree with this point.  As a huge advocate of eating natural, whole, unprocessed foods, I truly believe that consuming made-in-a-lab “stuff” can have negative and damaging side effects.  Once upon a time, I was the Diet Coke queen; I thought it was harmless to drink 5 cans a day because it had no calories and wouldn’t expand my waistline.  I have learned much since then, and have now cut all soda out of my beverage repertoire.  I stick to drinking as much water as possible, and change it up by drinking other calorie-free things such as flavored seltzer, water with lemon, or water with natural flavors such as Vitamin Water Zero.   In an ideal world, I would encourage everyone to do the same.  If it’s not possible to give up diet soda entirely, I would encourage cutting back as much as possible.

However, I don’t think diet soda is always the enemy.  For many folks who are just starting to make changes to their eating/drinking habits and who may be trying to break some lifelong habits, diet soda might serve as a form of “harm reduction” from the full-sugar soda they’re used to.  If a person is used to drinking several cans of regular soda per day, a first step toward making changes might be to switch to a few cans of diet soda per day.  Though the taste is different, the behavior [drinking cans of soda] is the same.  In time, this same person could then take a next step and decrease the overall number of cans per day, or switch to drinking a few cans of flavored seltzer per day.  But the initial switch from regular soda to diet soda per day can save someone 140 calories and 40 grams of sugar PER CAN!!!! [these numbers are based on a 12oz can of Coca Cola].  This equates to a major calorie/sugar cut and hopefully, in turn, weight loss.  For someone used to drinking lots and lots of soda, a diet option could be very significant on the path toward healthy change.

So, in my opinion, diet soda can’t be placed entirely in the “All good” or “All bad” column.  Much like everything else in life, it is all relative.  Nothing is perfect and no single thing or method works for everyone.  The key is to make the most healthy choice possible at every given moment.  What’s your opinion on diet soda? Friend or foe? I’d be interested to hear some feedback!

What was the last thing you ate?  Did it come in a package of some sort? If so, read the ingredient list.  What’s on there?  Are they words that you can pronounce?  Words that you recognize and understand?  Or do you see long, complicated words that you can neither pronounce nor define?  Does the ingredient list on your shampoo bottle or cleaning agent look similar to that of your latest snack?  If so, what does that mean for your body and health?  If the food and drink you ingest has an ingredient list composed primarily of chemicals, additives and preservatives, what does that mean for your body?

When you eat and swallow food/drink, your body immediately goes to work breaking it down, digesting, extracting nutrients and sending them to the proper places.  Then it gets rid of what’s left over.  All of the nutrients your body needs to function are derived from the food (fuel) you put into it.  The quality of the food you put in directly affects the quality of your body’s makeup.  Put in clean, whole, natural, REAL foods and you will find that your skin and hair look healthier, you have more energy, you feel less weighed down and bloated.  Your body is running efficiently because you’re fueling it with foods as close to their natural state as possible.  Your body is easily able to digest, and extract vitamins, minerals, nutrients and energy naturally existing in the foods.  But put in processed, preservative-laden food and you are forcing your body to try to function using chemicals and manufactured flavors.  Not gonna happen. Not very well, anyway.  Chances are, you will feel constantly tired, sluggish, bloated and even hungry.  In addition, your hair and skin won’t have a healthy glow.  I’d also bet your cholesterol, blood pressure and body fat percentage would register at unhealthy levels.

Organic fruits and veggies, nuts & seeds, organic meats, eggs, and dairy; unaltered, unprocessed and unmodified, these are the best sources of fuel you can put in your body.  Alternately, Kit Kat’s, Pringles, Low Fat Veggie Chips, Chex Mix, Diet Coke and Chicken Flavored Ramen Noodles are NOT.  Eating a McDonald’s hamburger and fries for dinner is not the same as having a baked potato with grass-fed, organic beef.  Rice-A-Roni is NOT equivalent to brown rice.  And sliced peaches in syrup are not comparable to a fresh peach.  Why? Just look at the ingredient list; the box equivalent of the REAL food hardly compares.  The processed versions will have preservatives, artificial flavors and coloring (made of chemicals), and loads of other things that can be damaging to your body.  Some of them may not even contain ANY of the items in the title on the package!  The REAL foods, on the other hand, hardly come in packages and don’t even need an ingredient list!

The examples are endless but it all boils down to the same thing.  What you choose to eat and drink matters.  The food and drink you put in your mouth is the only thing your body is able to use to function.  It can not miraculously change chemicals into vitamins and additives into minerals.  If you put in junk, you will get junk in return.  If you put in top-notch food and drink, expect to be feeling better than ever before.  The slogan is simple, and so is the message.  So, next time you’re about to eat or drink something, think twice about what you are actually about to feed your body.  After all, you are what you eat. 

I LOVE food.  I go to bed at night excited to wake up and eat breakfast.  I can’t help it- the thought of yummy foods makes me happy.  And perhaps it is my love of food that prevents me from truly understanding people who do not eat breakfast or who think it a chore to feed themselves when they wake up.

There are dozens of reasons why breakfast is not only beneficial but necessary but I will zero in on a few key reasons:

1) Your body needs fuel to run.  Think of your body as a machine- lets say its a car.  If you did not put gas in your car, what would happen? It wouldn’t run.  Plain and simple.  You need energy to move and function during the day; food- namely breakfast- is that fuel your body needs.

2) Eating breakfast helps with weight loss.  Yes, eat more and you may lose more weight.  When you wake up in the morning your body has not had any fuel for approximately 8 hours.  As a result, your metabolism winds down to the lowest speed it can.  During sleeping hours this is acceptable as you do not need to burn many calories to sleep.  However, once you rise and start your day, your goal should be to raise your metabolism so that calories can be burned.  If you do not put food INTO your body, there’s nothing to metabolize.  Your body continues to operate in this “starvation mode” and your metabolism stays as slow as possible and burns a minimal amount of calories.  Still not convinced? Think of it this way- would you go from 9am to 5pm without eating?? The answer is no (I hope!!).  In the same way, you should not go from 10pm to 6 or 7am without eating.

3) Food gives you ENERGY to do the stuff you love.  Breakfast may not be your favorite meal of the day.  But if you want to make it until dinnertime, or later, you need lots of energy to get you there!  Starting the day with breakfast will fill your body with the energy it will need to last all day.  The folks I know who eat breakfast are almost always more energetic the whole day through than those who skip breakfast.

4) Get important vitamins, minerals, and antioxidants that your body needs.  A healthy breakfast including whole grains, fruit, veggies, and lean protein is paaaaaaacked with important nutrients your body needs to fight infection and stay healthy.  Milk or yoghurt will give you a dose of calcium and vitamin D, citrus fruit is jam-packed with vitamin C, and blueberries are antioxidant rich!  Whole grains can be found in cereal, oatmeal, and bread.  Eggs are an excellent source of protein.  Having a few of these items first thing in the morning means you’re already on your way to getting all the proper nutrients for the day!

Whether you LOVE eating breakfast like I do or you see it as one more time-consuming task in the morning, make sure you DO IT!  Add it in to your “healthy habits” list and use it as a tool for being the BEST you can be.

Do you have any favorite breakfast recipes? If so, PLEASE share.

I was recently asked by a client to write a blog post about “how to cook healthy for one”.  She explained that she is having a tough time cooking meals that are single serve, and often ends up making way too much food and has to give it away (or worse- throw it away).  While the recipients of her extra meals may think this to be just fine and dandy, my client wanted some ideas/thoughts/guidance on how to tailor her cooking to serve just one person.  I thought it was a great idea and probably something from which many more people could benefit.

Here are my tips for simplifying cooking for one:

1) PLAN AHEAD: This one applies to everyone, whether cooking for one or for ten.  When trying to maintain healthy eating habits, it is ESSENTIAL to plan ahead.  Preparation is the key to making sure the best & most nutritious foods end up in your belly & the nutrient-empty bad food stays far, far out of temptation and hunger’s reach!  Whether this means chopping/slicing/peeling fruits and veggies as soon as you buy them, or getting lunch ready in Tupperware the night before, do all the planning you can.

2) COOK A LOT & PORTION IT OUT.   When cooking for one, it’s often hard to make proper adjustments to a recipe that is written to serve 4-6.  Instead of shying away from these recipes, I suggest setting aside time to cook (Sunday afternoon/evenings work for me) large quantities of food and then package them in single-serve containers.  For example: cook a Crockpot full of vegetarian chili and use Pyrex or Tupperware to divide it into 4-5 meals worth.  These don’t all have to be consumed within that week.  If you are someone who likes variety, keep one or two servings out for the week, and freeze the rest.  These frozen single-servings can simply be defrosted for another meal at another time.  If you can devote a day or an afternoon (just a few hours will do) to preparing a few big meals to be divided for the week (or frozen for longer), it will save you LOTS of time in the day-to-day.

3) FIND YOUR FAVORITE “STAPLES” AND ADD VARIETY:  everyone has a few “go-to” favorite foods (hopefully these are all whole, natural foods!) which they eat regularly.  One of mine is salad.  If you’ve ever seen me eat a meal, you can almost guarantee 2 things: it’s a salad and its in Tupperware!  Many think of salads as boring and unsatisfying but with a little creativity, they can be DELISH and filling.  Start with any type of greens, add your fav veg [tomato, peppers, carrots, snap peas, broccoli, cucumber, avocado, mushroom, peas, etc] and then make sure to add a source of protein [chicken breast, tuna, salmon, beef, soy nuts, tofu, edamame] and an all natural dressing [I use olive oil and balsamic w/spices].  I also add dried cranberries, raisins, or nuts to change it up.  Keep fresh veggies stocked at home, chopped and ready to go.  Then it is only a matter of assembling the mix of ingredients you want that day!

Another staple I love to have around is quinoa or cous cous.  Make several servings of either (for the week), and scoop a single serving out to serve with protein and veg.  You could also add either of these to a salad or stir fry dish.

4) DON’T OVER SHOP AT THE GROCERY STORE: don’t over do it when shopping just for you!  It is far better to buy less and use all the food than to buy too much and have some go to waste.   If you run out of milk/chicken/veggies/etc midweek, a second trip to the grocery store won’t be the end of the world.  Try and keep 4-5 days worth of fresh food in your house at a time.    Additionally, when you have more food around (that you don’t want to let spoil), you tend to eat more, and this can lead to distorted portion sizes….which leads me to my next point.

5) PAY ATTENTION TO SERVING SIZE: this is a good tip for cooking/eating in general.  Take a moment to LOOK on the packaging of the food and see just exactly how much a “single serving” is!  Make sure to portion out appropriate amounts of food depending on your daily calorie intake and dietary needs.  An entire pizza could be considered “single serve” if one person eats the whole thing!   Get in the habit of using measuring cups to portion out food instead of just filling a container.

Do you have any other ideas of “how to cook healthy for one”? Let’s hear them!

The topic of organic vs. non-organic is one that has been highly discussed and debated by many.  Often an off-shoot of this discussion/debate is the idea of buying food grown locally rather than across the country or world.  Some believe that it is more imperative to purchase “locally grown” food than organic food.  Proponents of buying “locally grown” food say that among the myriad benefits is the decrease in overall travel time whereby the food goes from farm to supermarket shelves.  With traditional food, this often includes stops at distribution centers which further lengthens the process.  For produce, this often means picking from the tree/vine/ground occurs before peak ripening.  Instead, “locally grown”produce is picked when ripe, and goes direct from farm to shelves in a fraction of the time.  The result?  The freshest food possible.

There is also the perception, held by many, that if food is “locally grown” it does not contain any pesticide or other chemicals.  This is not always the case.  The label “locally grown” does not promise that the food meets organic criteria. 

A point often made by critics of “locally grown” food is that the food is not often as local as consumers may believe it to be.  Different stores have different standards that determine what qualifies as “locally grown”.  While the consumer may believe the “locally grown” apples they buy come from Davis Family Farm down the road, they may in fact come from a much larger farm potentially several hundred miles away. 

What does this all mean?  Is “locally grown” food good or bad?  Should consumers flock to the nearest farmer’s market or instead stay away?  I believe it all to be a matter of personal preference.  I absolutely love farmer’s markets and enjoy the experience of going to browse the wares of each vendor.  I am always curious to know the origins of the food; is the farm in my zip code, county, or state?  Is it a family farm, or a much larger commercial farm?  The answers to these questions often come from friendly conversation with the vendors while browsing the selection.  As someone who tries to abide by the Dirty Dozen / Clean Fifteen organic produce guidelines, I try to balance the wish to eat organic with supporting “local farmers”. 

How about you? Do you buy ”locally grown” food?  Why or why not?

I often get asked whether or not buying organic is “worth it”.  While the many pros/cons of organic food can be quite overwhelming, I prefer to try and keep it simple.  Here are a few lists that help me make the decision on whether or not to go organic:

The “Dirty Dozen” most pesticide-ridden produce: apples, celery, strawberries, peaches, spinach, bell peppers, potatoes, blueberries, lettuce, kale/collard greens, and imported nectarines and grapes. Buy these organic, when possible.

The “Clean 15” with the least chemical residue: onions, corn, pineapples, avocados, asparagus, sweet peas, mangoes, eggplant, domestic cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushrooms.

How about you; do you buy organic produce?  Why or why not?