Snack food

When to buy organic produce?

DietLike.Me with Elaine Sirt-Hastings 
We should celebrate, though. Florida is a fertile source for many produce favorites and when our growing season is over, our neighbors to the north are still harvesting delicious fresh vegetables and fruits for us to enjoy.

We learn that ignorance is bliss, however, when we discover that celery can be coated in 67 pesticides. Yes, sorry, that tuna salad in the fridge is possibly dosing your family with chemicals designed to kill weeds and creepy crawly pests.
However, a new report by nonprofit public health advocates Environmental Working Group is a blessing to all of us who like to keep our produce drawers full and our doctor visits to a minimum. 
The report is the result of poring through thousands and thousands of USDA pesticide reports. This determined which fruits and veggies have the best and worst chemical residue.

Here’s the good news. You can reduce your pesticide exposure by up to 80 percent simply by buying the organic version of the 12 worst offenders. This is an easy change which makes a major difference in your family’s health risks. And you’ll be hard-pressed to say it’s an expensive change, when you factor the cost against the reward.
The U.S. government says ingesting low volumes of pesticide is not harmful. But several scientific studies have shown possible links between pesticides and cancer, nervous system problems, weakened immune systems and attention deficit disorder.
The “Dirty Dozen” produce list is compiled of 12 items that contain 47 to 67 pesticides per serving. Here, in no particular order, are the 12 fruits and veggies you should definitely consider buying in the organic version: apples, celery, domestic blueberries, imported grapes, lettuce, nectarines, peaches, potatoes, spinach/kale/collard greens, strawberries and sweet bell peppers. The report lumps all the dark leafy greens together, making them easier to remember.
You’ll have to go to a little more effort to find organic versions of the risky 12, but you do have options. Mother Earth Natural Foods, Whole Foods, Fresh Market and The Sandy Butler carry many of these items in their organic section. Sweetbay and Publix also offer pesticide-free produce, so take note what’s available in the store where you usually shop, or explore a new source. 
Punta Gorda’s own Worden Farm has a subscription service for its organic produce; check out its website to see what’s grown there.
I also like to buy cage-free, organic eggs.
The report’s news isn’t all bad. Have a look at the fruits and veggies that are least likely to be covered in pesticides, but don’t get these lists mixed up.
The cleanest produce outside the organic section are logically deduced, to some degree: many have protective outer coverings that are inedible. They include asparagus, avocados, cabbage, cantaloupe, eggplant, grapefruit, kiwi, mango, onions, pineapple, sweet corn, sweet onions, sweet peas, sweet potatoes and watermelon.
You might want to tuck this column into your purse or glove box until its contents are committed to memory. Now what’s for dinner?
#eatgreatbegreat #thenutritionkid

Eating Healthy for Less with Elaine Hastings, RD

Eating Healthy for Less

with Elaine Hastings, RD

These days every penny counts. Unfortunately that leaves many people thinking that inexpensive fast foods are a good choice. After all, where else can you get a meal for a dollar? The answer is right in your own kitchen. Protect your health and you wallet by making meals from inexpensive, healthy ingredients. Just follow these three easy tips to give yourself more nutrition for less money.

#1 Plan Ahead – Establishing and sticking to a budget is essential. Grocery stores can be overwhelming. There are so many tempting options that can blow your budget. That’s why it is best to plan out a shopping list of the essentials that you need. You can also plan your purchases ahead of time by reviewing your grocery store’s flyer in advance (many are available online). This allows you to stock up on items when they are on sale.

Be especially careful about planning for snack purchases. Although chips and cookies may seem like inexpensive choices, their costs add up quickly and they offer very few nutrients.

#2 Look for Healthy Bargains – Using coupons, store savings cards, and shopping according to the weekly sales can offer significant savings. There are also nutritional bargains to be found throughout the supermarket:

o Canned or dried beans – They make economical replacement for meat, and serve as an excellent source of protein and iron.

o Seasonal fruits and vegetables – Buy them in season for extra savings. Many fruits and berries can also be frozen and used throughout the year

o Canned or frozen vegetables or fruit – They are just as nutritious as fresh options, but are often an economical choice year round. Look for canned fruits packed in juice vs. syrup, and choose canned vegetables that are unsalted, or rinse them before serving to reduce their sodium content.

o Non-fat dry milk powder – It is less expensive than fresh milk, yet offers the same vitamins and minerals. Experiment by mixing liquid milk with reconstituted powder milk to make your money go further.

o Whole grains – Purchase whole grains like brown rice, oats, grits or cream of wheat. They are a better deal than buying pre-packaged instant products (i.e. oatmeal in packets), provide more fiber, and they often take just a few minutes to cook.

o Meats – Opt for lean cuts of meat and buy in bulk when they are on sale to freeze for future meals. Use meat sparingly in meals by creating casseroles and stews.

o Fish – Choose canned tuna and salmon packed in water, and rinse to remove any excess salt.

o Eggs – An excellent source of protein, eggs make an inexpensive, quick meal.  They can also be hard boiled for a nutrient-rich snack. Limit egg yolks to 3 per week, by making omelets and other egg dishes with egg whites or egg substitutes.

o Dairy – Look for store brand dairy products which tend to be less expensive. Buy plain, non-fat yogurt in large containers, and add your own fruit and toppings to save money and calories.

o Snacks – Try making your own popcorn from popping corn and an air popper. Or, stock up on unsalted nuts when they are on sale. They can be used in trail mixes or on their own for a filling snack. Avoid pre-packaged snacks.  Instead pack your own whole grain crackers, animal crackers, or dried fruit in reusable containers. This not only saves money, but it helps the environment as well.

#3 Get Creative – Using your creativity will go a long way to increase the health in your meals, while lowering the cost. Think outside the box when it comes to meal times.

o Serve breakfast anytime. Breakfast foods tend to be less expensive, so why not serve eggs and whole grain toast for dinner? Or try a frozen fruit smoothie with berries and non-fat plain yogurt.

o Make a quick, filling casserole by mixing cooked brown rice with canned tomatoes, beans, and a sprinkle of cheese.

o Use meat as a side dish instead of the main entrée. Fill your plate with inexpensive rice, whole grain pasta, or sweet potatoes.

With a little effort you really can enjoy healthy meals on a budget. Not only will you save money on your grocery bill, you could also save money on your healthcare bills. 

#elainehastings

#elainehastingsRD

#healthyeathing

Meal Monday’s… Plan ahead and avoid packing on unwanted holiday pounds in 2012

Plan ahead and avoid packing on unwanted holiday pounds in 2012

With parties, family dinners and other holiday happenings, hosts are likely to find their refrigerators stuffed with extra helpings. Eating leftovers can contribute to adding unwanted pounds during these festive times.

To help prevent weight gain during the holidays, you may want to avoid indulging in high-calorie leftovers by planning ahead and creating healthy snacks and meals.

Make the most of your leftover ham, turkey and trimmings by creating nutritious meals and snacks to keep them from weighing you down. As a host for holiday meals, plan ahead and buy plenty of plastic containers to send your guests home with food to limit the amount of extra food in your refrigerator.

In addition, you can take a few containers into the office for your colleagues to enjoy. If you prefer, keep some of the lower-calorie options such as fruits, vegetables and white meat from the turkey for you and your family. These leftovers can be used to make healthy meals or snacks over the next several days.

There are several simple ways to use your holiday leftovers.

Be creative and seek out healthy, low-carbohydrate and low-fat recipes. For example, use low- or fat-free tortillas to wrap up turkey and vegetables for a healthy lunch. Add a small amount of cranberry sauce to give your turkey wrap more festive flavor.

Use turkey, ham or other meat on top of greens and vegetables to create a healthy salad. Add fruit, low- or fat-free cheese and a few nuts into the salad for a scrumptious mix.

For a high-protein breakfast, use egg whites, turkey or ham, vegetables and a hint of low-fat cheese. It’s also a great time of year to make homemade soups using extra meats and vegetables.

In addition, you can make nutritious snacks such as vegetable trays and turkey and cheese on whole grain crackers.

Another way to prevent overeating during the holidays is to control the portions you serve yourself and guests. After dishing out appropriate serving sizes to your friends and family, you can immediately put the leftovers into a container and place them into the refrigerator or freezer.

Be proactive and dish out a serving size that equals approximately 200 calories or less to control your portion sizes. By removing the food from the table, you can curb the temptation for a second helping.

While it is often tradition for guests to move from the dining table to the couch to watch football or take a rest, invite the group outside for a stroll around the neighborhood or engage them in a friendly game of football. Encouraging guests to be active will limit the urge to overeat while burning some of those high-calorie helpings they’ve enjoyed.

By serving your guests appropriate portion sizes and providing them with the remaining food to create healthy meals and snacks, you can help your loved ones avoid those extra holiday pounds. Now that’s something to be thankful for!

#elainehastings