Life Is Good

Have you seen Jake? He has an honest, open face and a simple message. “Life is good.” More than 30,000 of his supporters gathered in Boston last Saturday to enjoy his most recent festival. His fans believe in his smile and buy T-shirts and hats decorated with his image.

Maybe they don’t read the paper or listen to the news? Actually, they do and they realized that “the happiest people alive are the ones who are happy with the simple things.” Travis Piotrowski, one of Jake’s many fans, thinks the message is right on target. He came to celebrate with his wife and kids.

Jake is the “Life Is Good.” mascot. He’s “a symbol about what is right with the world. Jake is happy not because of anything he has or because he is materialistic.” Bert and John Jacobs, company founders, think that “people relate to the concept because it’s simple, and because too much of what is happening in the world is complex.”

Eric Wilson, of the New York Times, thinks
“the Life is good T-shirts have caught on among people who feel the products are spreading a positive message in a troubled world”. His theory must be right, because “the years when the company has thrived have been the most economically, politically and socially challenged years.”

The Jacobs’ brothers began selling T-shirts in 1989. 6 years later, “in 1994 they adopted the mascot “Jake”, a smiling stick figure and the mantra “Life is good.” together expressing everything the brothers believe in.”

Something else these brothers believe in is helping others. “Life is good is known for its charitable work and recently established the “Life is good Kids Foundation”, which was created to improve the physical, emotional and social well-being of children.”

Most of their fundraising is done during “the festivals, which began in 2003, and are extraordinary in that they draw thousands of adults (and their children) to socialize, partake in folksy contests like relay races, dog-bowl bowling, and watermelon-seed spitting. The events have raised more than $3 million for children’s charities.”

It’s not too late to become one of “the growing legions of Jake fans…16 more…events are scheduled around the country this summer.”

Buy a T-shirt, find a festival, and wear it proudly. See you there...where Life is good.

- Nancy

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Make Your Own Hummus

I love good food and I don’t mind spending good money for it, but there are just some things that I refuse to pay big bucks for if I can make it myself, in no time at all. One thing that gets me every time is when I see those little containers of hummus stacked up at the grocery store selling for over $3.00 each. I just don’t get it, a can of chick peas costs less than a dollar and sometimes they’re two cans for a dollar. Hello??? I’ve been making hummus for years without a food processor. I just will not buy it.

Some of the best hummus I’ve ever had was at Opa, a small chain of Greek restaurants in south Florida. I know…we’re not that special. I’m sure there are at least five ‘Opa’s’ in any North American city. But what’s great about Opa is when you walk into the restaurant, the waiter takes a medium size wooden mortar and pestle, throws in a handful of chick peas, garlic and a splash of olive oil. He smashes it on his way to the table and sets it right in the middle with crusty bread. If you want it smoother, you can smash it more, but that’s all it takes, and it’s delicious. Nothing fancy, just what it should taste like. So in the Greek spirit, (Greek Goddess I am not), here is how to make hummus for less than a dollar.

Quick & Easy Hummus

1 15 oz can chick peas
1 crushed garlic clove
2 Tbsp olive oil
1-2 Tbsp lemon juice
Salt & pepper to taste
Optional: A pinch of cumin & 1-2 Tbsp chopped parsley

Drain chick peas, then place in a bowl and cover with water. Stir with your fingers trying to loosen the skin. Remove as much skin as possible as it will facilitate mashing the peas and create a smoother texture. Once done, drain again and place chick peas and all other ingredients in a medium size bowl and roughly mash with a potato masher or fork. Taste and adjust seasonings. Serve with pieces of crusty French bread, pieces of crusty rolls, pita wedges, mini pitas, vegetables or baked corn chips.

Additional suggestions:

• Add 1-2 tbsp of pesto or chopped sun dried tomato.
• Make a black bean version with cilantro, garlic, cumin, chili pepper and lime juice.
• Try a Tuscan version by using cannelloni beans, garlic, lemon juice, rosemary and basil.

Enjoy!

Opa!

- Josée

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Limit High Fructose Corn Syrup

A recently publish study in The Journal of Nutrition suggests that consuming fructose can “make you fatter”. A very small study found that fructose (fruit sugar) is converted to fat in the body very quickly compared to glucose (table sugar). Although fructose occurs naturally in fruit, it’s also used in many processed foods (cakes, cookies, soda, etc.) in the form of high-fructose corn syrup.

Study participants (a total of 6) were randomly given one of three different drinks – 100% glucose, 50% glucose & 50% fructose, or 25% glucose & 75% fructose. The subjects were then given a “standardized” lunch four hours later. Researchers found that the drinks containing fructose increased lipogenesis (when the body turns sugar into fat) and also made them more likely to store fats at the next meal.

Not all researchers agree with the findings of this new study. It’s also important to note that the limited size of the study means that additional research needs to be conducted before any definite conclusions can be drawn. Chances are, the fructose controversy will continue for some time.

Dr. Parks, lead author of the recent study, encourages people to continue eating fruits because they contain many beneficial nutrients, but states “limiting processed food containing high-fructose corn syrup as well as curbing calories is a good idea”. We couldn’t agree more!

- Lauren

Related Articles:

>http://well.blogs.nytimes.com/2008/07/24/does-fructose-make-you-fatter/

>http://ihealthbulletin.com/blog/2008/07/24/new-fructose-study-yes-fructose-makes-fat-faster/

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Local Attractions

Back in the days when I thought everyone was young and everything was local, summer was the time of year we waited for. Summer days were perfect and the nights were better. We had traditions we loved and locally grown, seasonal food that meant spring, summer and fall had arrived.
We celebrated the last day of school, and first day at the beach, with homemade popsicles and new strawberries. Tomatoes that still smelled like the earth, sweet watermelons, and corn-on-the-cob came from farm stands straight to our dinner table. Memorial Day, Fourth of July, Labor Day. They all meant summer. Do you remember those days? Neighbors knew each other, no-one locked their doors, and kids played outside, alone.

Patricia Leigh Brown, of the New York Times, explores the roots of small town harvests, and the festivals that celebrate them. In spite of the changes time and trends have brought to American towns, traditions survive, and celebrations continue.

“The agricultural fair tradition dates back to 1784, when Elkanah Watson tied two merino sheep under a tree to entice neighbors to breed them.” Crowds gathered and “Agricultural Fairs in America: Tradition, Education, Celebration” began.

Patterson California is the home of the Apricot Fiesta. If you grew up in, or near, any small town, you’ll recognize Patterson. “The fiesta began in 1970, when 40% of the nations’ apricots were grown here. Like many other agricultural fairs, it began as a business promotion, and it raised money for the community.”

Apricots flourished in California’s long growing season, and in 1970, the fiesta’s first year, 7,300 acres of apricots were harvested. Nearby, Stockton California was the center of a canning industry, where fresh apricots were cut and dried, and “local teenagers could once rely on a summer job.”

Fast forward almost 40 years. American preferences for dried or fresh fruit led to the decline of the canning industry. 95 % of dried apricots sold in the United States are imported. ‘Sprawl’ swallowed up orchards; “acreage devoted to apricots is dwindling.” Local farmers say imported dried fruit sells for so much less than their locally grown apricots that they can’t compete. They’re selling their land “to developers or switching to less labor-intensive crops like almonds”

When a town in New England or a community in California loses the crops or industry they were known for, the town changes forever. What is lost and what remains after time and ‘progress’ have taken their toll? For each community, the answer is different.

What would an old neighbor or a new resident find in Patterson at this years’ fiesta? Most of the town still turns out to celebrate. “Boy scout troop 8 is serving up the last of 111 gallons of homemade apricot ice cream they had hand- mixed at the local fire hall.” You have to buy your ice cream early, because it always “sells out.” The incredible smells and tastes from the booth selling “deep-fried apricots only $3.50 – Yum!!!” are still a local favorite. “Joanne Waters is selling hundreds of apricot pies, $13.00 dollars apiece. The pie recipe came from a local woman whose secret she refuses to divulge.”

Ms. Waters isn’t sure “the new folks understand the relationship between farmland and food.” She’s probably right. New neighbors wouldn’t know that their homes were built on the old orchards and replaced the old way of life. New residents have never known the joy of watching apricot trees bloom, and the fruit grow ripe enough to bake into pies. The ‘new folks’ will bring a hunger to belong, and a desire to make friends. Communities, like families, are often blended, and come in all shapes and sizes today. They will eat pie from old recipes, shop in local markets, and appreciate the community they join. Next year they’ll know the apricots are local. They’ll share the traditions and celebrations of their new hometown.

Keith Boggs has a booth at the fiesta. He is from “the county’s office for economic development.” He will explain that small town living has so much more to offer than meets the eye. “It’s all about perception. The skyrocketing costs of gas makes our small-town neighborhoodly roots a draw.” I think he’s right. Smell the pies, get some ice cream. Everything is local. Everything is good. Traditions survive, and life goes on.

- Nancy

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Friday Food for Thought - One Size Fits All…NOT!

One Size Fits All never quite works right for clothing, so why should we assume it will work for weight loss? I recently attended a four day conference for dietitians and heard several professionals (MDs, RDs and PhDs) speak on obesity and weight loss.

While there were certainly common threads throughout all the presentations, I was struck by the conviction with which some stressed that their way was the ‘right way’.

Health professionals sometimes forget, either because of their own passions, personal or professional experiences, just how different individuals can be. While the methods they prescribe would probably achieve the desired physiological health benefits…they may have very poor psychological outcomes.

We all know from our own lives, if something makes you unhappy, you probably aren’t going to do it for very long.

So how successful will that ‘right way’ be?

Whatever you’re trying to change in your life, finding something that fits your life ALWAYS works WAY better than trying to change your whole life to accommodate that new thing. That goes for exercise, relationships, and certainly for diet!

So whenever you’re trying to make a change take a look around, find (healthy) things that fit easily into your life. You’ll be a lot more successful…and a lot happier!

- Renee

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A ‘Sensei’tional Food Experience

I went to Montréal last month and I was a bit anxious to see how the city had changed in the past eight years. I was actually worried that my home town might have lost some of its European “cachet” or flare. I was pleasantly surprised to see how extremely nice and polite people were, and that I was addressed so formally in restaurants and stores. Mind you I left Montréal 12 years ago, so maybe I look “older” or more “respectful” now, but it was nice to be addressed that way. I was also amazed at how courteous drivers were towards pedestrians and cyclists. One has to understand that Montréal is a very “cyclist” friendly city. There are bicycle paths everywhere and even more, cyclists have their own lanes in some parts of the city. The winter is so long over there, that as soon as one can use their bike, they are out and riding!

But the thing that I was the happiest about, being a Canadian dietitian working in Florida for 10 years was that the portions sizes in restaurants have remained “normal”. I was so afraid to see if our (American) “bigger is better” mentality had reached my old northern backyard. I ate well there and enjoyed many different ethnicities: French, Italian, Fusion, Greek, Chinese, Vietnamese, seafood and it was all “normal” sized portions served on nine inch plates. Not in a food tray and not piles and piles of food. Some of the French Bistros actually offered two different entrée serving sizes; “Regular” and “Small” with smaller prices to match.

I think this is a great concept and it would be nice to see more restaurants adopting this idea; particularly for women who tend to and should eat less than men, because one size does not fit all. If a meal was served with mashed potatoes, it was just a scoop, not a mountain. But the mashed potatoes were sooooo gooood, with a delicate texture but sinfully buttery. I could have lived on French bread, butter and red wine alone; my three classic “food groups”.


Isn’t it true that you feel better when you don’t stuff yourself? When you finish a dish and it was so good that you could have eaten more, but you didn’t. You remember that meal as exquisite and you felt good after eating it. It was not a meal that you got so stuffed from that could not walk to your car. When you eat good food that satisfies your taste buds, you need less because your senses are thrilled. Don’t just eat to eat, because your body needs food to function. Give your body what it needs to function at its peak while satisfying your brain too. That’s the difference, that’s how one eats less with more satisfaction. And as we all know, our brain controls everything. It’s not our stomach that has uncontrollable cravings, it’s our brain. So if your brain is happy, your stomach will be too!

So try it! Eat something that tastes good to you, chew smaller bites, slowly, and stay mindful of your appetite. Don’t get stuffed. Feel good after eating. Finish your glass of wine leisurely with a nice conversation and get the whole experience.

Bon appétit!

- Josée

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Pass on the Jalapenos

The FDA appears to be hot on the trail of the source for the Salmonella outbreak that has now affected “more than 1,200 people in 42 states”. After lifting the warning on tomatoes a few days ago, the CDC is now reporting that a jalapeno pepper found at a distribution center in Texas tested positive for salmonella.

Although the pepper came from a farm in Mexico, officials say it’s too early to tell where the jalapeno may have been contaminated and if this discovery is in fact the source of the outbreak. The distributor has agreed to recall the contaminated jalapenos.

The government is now encouraging consumers, especially the elderly and those with compromised immune systems, to avoid all raw jalapeno peppers. I went for sushi last night and was very glad when my waitress informed me they would not be serving the jalapenos that usually come on my favorite roll.

Stay tuned for more updates.

- Lauren

Related Articles:

CNN - Salmonella found on pepper; FDA strengthens warning

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Cottage Cheese 'Fluff'

Here’s a different twist on an old favorite, cottage cheese and fruit. Fast, easy, and ready to go in minutes!

I’ve never been a big fan of cottage cheese, but I LOVE this recipe!!! It’s great as a side dish, light main dish or even dessert. Mix it up with your favorite fruit and flavor of gelatin and have a different dish every time! Try serving it with a bowl of soup or ½ of a sandwich for a light and tasty meal.

Cottage Cheese ‘Fluff’

1 (16oz)	Fat free cottage cheese
1 sm pkg	Gelatin (any flavor)
1 (8oz)	Frozen whipped topping, defrosted
1 can	Fruit, well drained (crushed pineapple, mandarin oranges, fruit cocktail, or cut up pears or peaches)

Pour cottage cheese into a large bowl. For a smoother texture, puree cottage cheese with a mixer in a large bowl. Add gelatin and mix well. By hand, gently mix in drained fruit, and then fold in whipped topping.

Serve immediately or chill to enjoy later.

- Renee

PS – seasonal fresh berries, peaches or nectarines can be substituted for the canned fruit. Use about 1 ½ to 2 cups.

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Avoid Food Waste

I hate throwing food away, especially now that food costs have skyrocketed in the past year, and even more just in the past few months. Sometimes it’s just a small amount of food that I have too much of. But if I am full after a meal and still have food left, I won’t stuff myself just because I don’t want to throw it away. Other times, I already have food prepared for the week and I know I won’t be able to finish it before it goes bad. What to do?

Here’s a great idea: every time you have leftovers just add them to a freezer bag and freeze it. This is perfect for cooked or raw vegetables, vegetable trimmings, fresh herbs, green onion tops, unused parsley branches, limp celery, cooked pasta or rice, cooked poultry and meat. Don’t add any dairy, fish or creamy sauces though. Just add your leftovers or ‘extras’ to the bag on a continuous basis until you have time to make a soup.

When you are ready to make the soup, heat chicken or vegetable broth/bouillon in a large pot over low heat and add the freezer bag’s contents. Then check to see what else you have in the fridge that might taste good in there. Think about adding potatoes, onions or any frozen vegetables or dried herbs available. Cook until all vegetables are soft, then purée everything in the blender or food processor until its smooth and has a nice creamy texture. Adjust seasoning. You can even add milk to make a nice cream of vegetable soup. There you have it! There is no reason to throw away good food.

Another example of freezing vegetables I want to share is the time I bought a whole bag of hot peppers. They were really too hot for my guests to eat, but they looked good on the roasted vegetable platter. So after the party, I froze them in a plastic container and whenever I want to add flavor and heat to a tomato sauce or curry, I just grab a couple of those peppers and add them to the pot. It’s about buying food when it’s in season and cheaper, and saving time by cooking in batches so you have it readily available at all times.

Stay tuned for more money saving food tips.

- Josée

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Caveat Emptor – Buyer Beware

Sometimes we fool ourselves, sometimes we let others fool us. New studies and ancient proverbs remind us that we are often persuaded to make ‘poor’ decisions with our money. Making good choices can be confusing when the numbers don’t add up. What we buy on sale may be costing us much more than we realize.

Alina Tugend of the New York Times interviewed experts in the fields of behavioral economics, marketing, and debt-proof living. She brings us their warnings about how our behavior is affected by the psychology behind a sale sign. Even the most savvy shopper can be persuaded to buy because advertising is a very powerful tool. Headlines and sale signs convince us to buy in ways we are not always aware of. She warns us: “Free is not bad, but it can lead us to make irrational choices. Not only do we con ourselves that we’re not really spending as much as we really are, we often feel virtuous while doing so.”

Did you know “that the word ‘free’ acts like a drug for many people?” Tempted by the word ‘free’, we lose sight of the value and benefit – or “the economic theory of cost-benefit”- when we let a low price or a ‘free offer’, convince us to spend. The expert here, “Dan Ariely, Professor of Behavioral Economics at Duke University, and the author of Predictably Irrational” explains that “getting something for free feels very good. Zero is an emotional hot button-a source of irrational excitement.”

“Free is an aphrodisiac” according to David R. Bell, Associate Professor of Marketing at the Wharton School of the University of Pennsylvania. “A Free Shipping offer that saves $6.99 is more appealing to many customers than a discount that cuts the purchase price by $10.00.” How can that be? Professor Bell found that people will “increase their average order size to get free shipping. People may buy things they don’t need or want to attain free shipping.”

“Mary Hunt, founder and editor of a Web site called Debtproofliving.com http://www.debtproofliving.com” explains another mistake we make. “Using a debit card makes us feel like we’re getting away with something, we pretend that a debit card is the same as cash. But it has a hidden danger, which is that we will spend more when we use plastic than when we have cash.” She also warns us that fees involved with debit and credit cards can be very deceptive. “A credit card may appear to be a better deal because it charges no annual fees. But it’s not better because it charges a higher interest rate than one that does require yearly fees.”

“Duncan Simester, a Professor of Marketing at M.I.T.’s Sloan School of Management, conducted experiments asking people to bid on certain items. One group was told they could only use cash-with access to an A.T.M.-a second group could use their credit cards. The second group bid significantly higher than those limited to cash.”

There is a very old warning, written in Latin, still in use today: CAVEAT EMPTOR – LET THE BUYER BEWARE. I hope you will.

- Nancy

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Bad words

Lately I’ve been thinking that a budget is a lot like a diet. Neither is a happy word. These are the words we use after we’ve lost control. We never say budget ‘til we’ve overspent…badly. We never think diet ‘til our clothes are too tight…painfully. They both require drastic measures and damage control. Don’t you hate that?

It’s really a lot of work to overspend and overeat. You have to make believe that you don’t know what you are doing while you are doing it. Put off balancing that check book. Only reach for the most forgiving clothes in your closet. Denial is exhausting. Fooling yourself gets old. The day of reckoning always comes. I used to hate that day. And then myself.

When you’re ready to give up all the drama, you’ll probably find that making little changes can be a painless process. A little planning goes a long way. Becoming a ‘mindful’ eater, or a ‘mindful’ spender allows you to achieve a kind of balance where anxiety used to rule. Planning ahead rewards you in almost every way, but especially with meals and money.

You already know that when you’re ready to lose weight, and keep it off, Sensei can help you learn to make good decisions. We don’t want you to ‘diet.’ We will help you plan a healthy life.

Planning ahead, learning to make good decisions, and choosing a path with financial stability is on all our minds today. Lauren, Josee, and Renee can add up calories, find hidden fat, and balance your meals. They know so much about healthy shopping, saving on your grocery bills, and delicious healthy food. They love sharing what they know, and what they learn, in their blogs. When it comes to making good financial choices, understanding the numbers can be a little more confusing. Stay tuned for more on this next week.

- Nancy

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Low Carb and Mediterranean Diets Promote More Weight Loss

A recently published study in the New England Journal of Medicine compared the “effectiveness and safety” of weight loss using a Low-Carbohydrate, Mediterranean, or Low-Fat diet. Findings suggest that Low-carbohydrate and Mediterranean diets promote greater amounts of weight loss than a Low-Fat diet.

322 obese subjects were randomly assigned to follow either a calorie controlled low-fat diet, a calorie controlled Mediterranean diet or a non-calorie controlled low-carb diet over a 2 year period. Of the “272 participants who completed the intervention” the average weight loss was 7 lb in the low-fat group, 10 lb in the Mediterranean group and 12 lb in the low-carb group.

The low-fat group was instructed to eat low-fat grains, veggies and fruits and limit intake of sweets and unhealthy snacks. The Mediterranean group ate lots of veggies, poultry, fish and healthy fats like olive oil and nuts, while the low-carb group followed a diet that aimed to provide only 20 grams of carbohydrate daily (which is extremely low) for the first 2 months with a gradual increase to a maximum of 120 grams of carbohydrate daily for the remainder of the study. The low-carb participants were also encouraged to “choose vegetarian sources of fat and protein and to avoid trans fat”.

Another point to mention is that findings showed the greatest improvement in the ratio of total cholesterol to good cholesterol (HDL) in the low-carb group and the greatest improvements in blood glucose in the Mediterranean group. Lowering your ratio of total cholesterol to HDL cholesterol will decrease your risk of developing heart disease and improving your blood glucose levels will decrease your risk for developing diabetes.

Although these study results are interesting, personal taste preferences, special dietary needs and varying metabolisms must be taken into account when considering any diet program. Health professionals continue to promote a healthy lifestyle that includes regular exercise along with a diet rich in fruits, vegetables, low-fat dairy, whole grains, beans/legumes, lean meats and healthy fats with limited intake of saturated and trans fats, sweets and processed foods.

- Lauren

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My Favorite Potato Salad

So far we’ve given you fruit salad recipes. So to round out the trilogy we have (insert drum roll) potato salad! This sour cream variety is my favorite. You can always experiment with a variety of veggies for added crunch and color. If you really want to be colorful, try it with purple or red potatoes (I like the small, 2” size)!

POTATO SALAD

8 medium	Potatoes – washed, unpeeled & cut to bite size pieces (about 7 cups)
1/3 cup	Fat free Italian dressing
4-5 large	Eggs, hard boiled
1 cup	Light mayo
½ cup	Fat free sour cream
¾ cup	Celery, chopped
¾ cup	Bell peppers, chopped (any color)
½ cup	Green onions, chopped
2 tsp	Horseradish mustard
½ Tbsp	Celery seed
½ Tbsp	Dill (dry)

Place potato pieces into a large pot over high heat with enough water to just cover them. Bring to a boil for 5-8 minutes or until you can just pass a fork thru the pieces. When done, drain, place in a large bowl and pour Italian dressing over. Toss gently, cover and refrigerate for 2-4 hours.

Separate egg whites and yolks; chop whites. In a separate bowl, mash yolks, then add mayo, sour cream, mustard, celery seed, dill and mix well. Next, mix in egg whites, celery and peppers. Pour mixture over chilled potatoes and toss gently until potatoes are well covered. Add salt and pepper to taste. Chill at least 2 hours before serving, or preferably overnight.

- Renee

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Eating on a Budget

Last week I talked about treating yourself at home to help save money. This week I want to share some more general tips to help you save even more time and money!

30 Quick money saving tips:

1. When possible, buy foods in season that are grown locally (try the Farmer’s Market).
   
2. Plant or pot your own fresh herbs all year round like parsley, basil and oregano.
   
3. Buy produce in bulk when it’s cheap and in season and freeze it at the peak of freshness.
   
4. Stock up on frozen and canned fruits and vegetables without added ingredients like salt, sugar or sauces. Frozen and canned goods don’t spoil and are usually cheaper than their fresh counterparts.
   
5. Wash and prepare your own produce (pre-cut and pre-washed items are more expensive) and keep in a container with a little bit of water to maintain moisture and freshness.
   
6. Bring your prepped produce (from #5) to work in a plastic container or bag you can reuse.
   
7. Avoid pre-portioned foods (100 calorie packs for example). Buy regular sized packages and portion the amount you need in a plastic bag or small container.
   
8. Eggs and egg substitutes are a healthy and inexpensive protein option. A pint (16 fl oz) of egg substitute is equal to 16 eggs.
   
9. Use cooked lentils in spaghetti sauce instead of ground meat. You will cut down on cost and saturated fat.
   
10. Buy “family size” chicken parts (breast, thigh, leg) with the skin rather than skinless. Freeze in small portions and remove the skin before cooking
    
11. Avoid pre-cooked and pre-seasoned meats. You’ll save money and salt.
    
12. The further a food is from its natural state (more processed), the more expensive it is and the more preservatives it contains.
    
13. Avoid convenience and snack foods items to shrink your waist line and food bill.
    
14. Compare price per unit or per oz to choose the best option between similar products.
    
15. Only buy special or sale items (such as 3 for $3) if you’re going to use them. The item will still only cost $1 for 1 and you will avoid waste.
    
16. Take advantage of “buy one get one free” if you can use it. Freeze what you don’t need or cook everything and freeze the extra in small portions.
    
17. Try store brand or ‘generic’ products. They’re usually cheaper and of similar quality to the national brands.
    
18. Be flexible in your weekly menu and recipes to accommodate bargain finds and sales.
    
19. Only buy in bulk if you can consume it. Keep it fresh in proper containers until it’s all used.
    
20. Make meals you can stretch. Cook a roast and use the meat for sandwiches and in salads or soups over the next couple days.
    
21. Avoid flavored and precooked grains like rice and couscous. You can do it yourself for much less.
    
22. Make your own tomato sauce when fresh or canned tomatoes are cheap and then freeze in small batches.
    
23. Make your own soup when you have left over grains, vegetables or meats and freeze in individual size portions.
    
24. Make a container of your own salad dressing and keep it in the fridge
    
25. Cook a ham for a weekend dinner and have great meat for sandwiches and omelets the rest of the week.
    
26. Buy large containers of yogurt, canned fruit and applesauce and portion it out as needed. You’ll save money and reduce plastic waste.
    
27. It’s not tacky to check store specials before heading out, it’s actually pretty cool!
    
28. Choose non meat protein options like low fat dairy, beans and whole grains.
    
29. Slow cook an inexpensive cut of meat over the weekend and warm up for meals during the week.
    
30. Rotisserie chicken with baked sweet potato and frozen vegetables is an inexpensive and healthy meal (much better than fast food!).

-Josee

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Fruit for Desert

Most of us are aware of the effect of chronic overeating on our weight and appearance, but many of us don’t think about what’s happening ‘on the inside’. When you eat a big, fatty meal your body releases inflammatory chemicals that can promote the development of conditions like heart disease and insulin resistance. Metabolizing a rich meal also produces an excess of free radicals in the body causing a big drop in your antioxidant levels.

In simple terms, free radicals are scavenger molecules that circulate through the body damaging healthy cells. Antioxidants, like Vitamin C, E, and phytochemicals (which give color, flavor and smell to plant foods) help protect those healthy cells from being damaged. Over time free radical damage can promote things like cancer and aging. Incorporating antioxidants into your diet on a regular basis can help prevent this process from happening.

One of the best sources of antioxidants and phytochemicals are raw fruits and vegetables. They’re also typically low in calories and packed with fiber and water, which helps keep you full and promotes weight loss (we love that!). Fresh berries, spinach, tomatoes, garlic and beans are all packed with antioxidants [just to name a few]! I could go on for pages talking about ways to incorporate these foods into your diet, but I want to focus on fruit in particular for now.

Eating fruit for desert is a common recommendation when trying to satisfy a ‘sweet tooth’ or craving, but I want to suggest fruit for desert for a different reason this time. As stated above, metabolizing a rich meal produces free radicals in the body and can cause your antioxidant levels to drop. Since we all tend to ‘overindulge’ from time to time, why not try having fruit for desert [instead of cheesecake or chocolate cookies] after a heavy meal to replenish those antioxidant stores and hopefully prevent some of the free radical damage.

Check out these yummy Berry and Sherbet Filled Chocolate Cups that are jam packed with antioxidants! I also love Warm Raspberries over Low Fat Vanilla Ice Cream or a nice bowl of fresh mixed berries with sliced almonds on top. And for something a little different give these Mother’s Day Fruit Cups a try.

Let us know if you have any good recipes or ideas!

- Lauren

Related Articles

Sensei Talks: Fruits and vegetables may help weight loss in overweight adults

Sensei Talks: Eating red & blue will help your weight loss efforts

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Buying Local Produce

We don’t want to give up fresh healthy produce, especially when summer provides so many wonderful choices, but now we also have the ‘fear factor’ to consider when we shop.

Vegetables we carefully picked and fed our family last night are part of a mass recall today. We can’t remember what country, state or region our vegetables were grown in or transported through. The F.D.A. isn’t sure either. We’re already trying to balance the rising cost of transportation with higher prices for groceries. Now the ‘fear factor’ has moved from our television to our kitchen table.

Locally grown produce should be the solution. Sadly, that’s not always what we find in our local markets, even this time of year. Only our melons, and Mr. Whipple, if you’re old enough to remember him, should complain about feeling squeezed, but today consumers, retailers and growers are feeling bruised from all the squeezing rising prices and uncertain times bring.

Wal-Mart Stores has responded to all our bruises with an amazing new plan. “The world’s largest retailer” has a new title. Wal-Mart has become “the nation’s largest buyer of locally grown fruits and vegetables”. Responding to “academic studies”, Wal-Mart learned they could “save 100,000 gallons of fuel, and cut away 672,000 food miles – the distance produce travels from farm to a customers’ plate”. Famous for “leveraging bulk purchases to keep prices down,” and distributing through shipping centers nation-wide, this change brings them “$1.4 million in annual savings,” and will “also assure customers of a product’s provenance amid mass recalls.”

“Wal-Mart considers locally grown produce anything farmed within a state’s boundaries. Customers will soon see signs, stickers and labels to indicate produce comes from within your state.”

The next time you want the freshest in locally grown fruits and vegetables, head to your nearest Wal-Mart Store. “Wal-Mart Stores, Inc. plans to purchase and sell $400 million of produce grown by local farmers within its state stores this year, an effort the company says will only grow.”

This is a ‘just in time’ solution.

- Nancy

Related Link - http://www.foodsafety.gov/~dms/tomatqa.html

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