Nourishing Flourishing

So, after the last few posts on Healthy Eating 101, specifically those related to groceries, I got to thinking… After having multiple friends and family members ask me about how they can try to start shopping more healthfully, I think a shorter, more summarized post might be helpful. Though the other posts covered this in-depth, I thought (especially after yesterdays long-winded and photo-filled post), that perhaps I would offer just my overarching guides in a concise format. There are obviously a lot of details that I could share about these, but I wanted to just touch on them, which is why I have a few bullet points under each.

The Big 5 For Shopping:

1. Whole, real foods – mostly plants that are as fresh as possible

- If you have trouble finding fresh produce, just got to the frozen section. It’s a marginal difference in nutrition and money, so please be good to yourself and yours by eating foods that will nourish your flourishing < 3

- If for some reason either of those options won’t work, canned is a possibility. (However, there has been growing concern about the BPAs that are leeched from the linings in these cans.)

2. Focus on produce, bulk bin dried beans, lentils, legumes, whole grains, seeds, nuts, and lean proteins.

- Remember, beans are as low as $.50/lb. Quinoa is a complete vegetarian protein (contains all necessary amino acids), and legumes, lentils, and peas are excellent sources for “beefing up” a dish (without the beef….get it?).

- We truly cut our spending in half when we started buying from bulk sections. And, we ended up shopping the bulk sales and introducing fun, nutritious new foods into our diet. Win-win.

3. Don’t buy white flour (if it doesn’t say “whole wheat” or “whole grain” it is almost always white), refined sugar, additives, “processed” or hydrogenated anything.

- The real heart of the matter here is simply that you can’t trust labels. Sorry! Example: If the it says, “Zero Grams Trans Fat” or “Trans Fat-Free,” it can still contain up to .5 grams. Bleh.

- Did you know white flour is literally bleached? As in, treated with chlorine or peroxide or…worse? Again, bleh. Would not drink chemicals like these…why eat them?

- Labels are not infallible, and frankly, they are usually designed to deceive us into consuming their product. Try to make as much of your food as you can.

- If there’s anything remotely suspicious (“wheat flour,” “maltose syrup,” “natural flavoring” [not a  dealbreaker, just be careful -- often MSG, etc.],”corn sugar,” etc.), put it back on the shelf!

4. With packaged foods especially, if there are any added ingredients, try to limit them to 5-10. (Maybe start higher and work your way down; the key is to get into a rhythm of eating less processed food.)

5. With any foods, those ingredients should be natural, you should know what they are, why they are there, the possible effects they could bring, and be able to pronounce them. (Even if you disregard 4, hold strong to this guy. He speaks truth.)

- I can’t explain these further — I think the last two speak for themselves! : ) Know your food!

While I certainly realize that taking all 5 of these on at once after eating a very different way for years or a lifetime would be overwhelming, they are “reaching points” to work toward over time. Perhaps you already do all this. Perhaps you do it most of the time. Perhaps you want to start with one of them. Either way — more power to you! Figure out what you’re able to do in the present, and keep stretching to include more whole foods in your diet. Over time, you will naturally turn this habit into a lifestyle : )

Any other tips that don’t fall under these guides?

What has your experience been with transitioning into healthier shopping?

(TGIF!!!)

This is the third part of the Eating Healthy 101 series, and part 2 of Shopping for Health. As I said last time, you do not have to spend a crazy amount of money to buy produce and/or support organic. I used to think that I had to shell out crazy amounts of cash to eat organic, and to be true to my values of helping our ecosystem, small farms, and my body. Not so. There are a few options that can make it more feasible to integrate organic produce into your kitchen:

1) Find a CSA or local farm or co-op. You can be as involved as you want to be. We were thrilled with our CSA last summer, and even received a discount for being affiliated with the university (as in half price…)! Most will offer you a hefty discount (often = FREE) in exchange for doing a working share (anywhere from 1 to 20 hours a week to help harvest, water, bundle, etc.)

Keep in Mind: With a CSA, you become a shareholder — you enter into the risks of farming with the producer. Thus, you pay, say, $300 or so in advance for a growing season (~ 4-5 months). If a hail storm hits or a crop floods, you won’t be getting any vegetables that week. It certainly makes you appreciate the vocation of a farmer so much more — hard work, with little control over factors that affect your livelihood (weather, etc.)! By joining a CSA, you know where and who your food comes from. You are investing in your community. You also have the unique element of receiving produce that you may not have experimented with before, so this option requires another (more fun) level of flexibility. It’s a nice way to get variety into your diet, indulge your creative side, and acquaint yourself with agriculture — one of the most vital, yet (unfortunately) distant and unknown sources of our life.

Do your research and take advantage. I make sure that I know my options: in the winter, when our CSA and Farmer’s Market are not operating, we mostly get our organic produce from the grocery store. But I know where various types of produce are cheapest, and I always prepare for deals and sales (e.g., when organic apples are on sale for $.50/lb, you better believe I buy 15 or more lbs). Whatever produce you don’t eat, you can freeze. Squash, apples, carrots, onions, and sweet potatoes actually last a crazy long time if stored properly (hard shell squash = MONTHS).

Shop what is in season: it’s easier to anticipate what will be on sale, and it will more likely be local. This is especially useful for organic produce. If something is seasonal, there will be an abundance, and thus an incentive for sellers to get the produce sold before it spoils. Check out this site for a calendar of what is seasonal in your region!

Make a limit for produce using the $$$/lb method. You may be surprised at how cheap it can be. In fact, a recent study showed the people saved on money (and obviously became healthier) by buying more produce and less processed foods. Processed foods only seem cheaper — they aren’t by nutrient and lb. Also, scour. I find that the organic apples at our market are almost always CHEAPER than the conventional. Seriously. You just have to look; most people miss out because of assumptions.

* We shoot for at, or under, $1/lb for all of our produce (and we buy mainly organic). About 80-90% of our produce falls into this criteria.

* Our upper-limit is $1.99/lb – mostly for special occasions, etc. There is some wiggle room for things like organic berries/cherries which tend to be pricier by the lb regardless, but they still need to be on sale. They are occasional treats (see below).

Look for items that are nutrient dense and inexpensive. Recently resources that analyze factors of nutrient density and price have been popping up. Essentially, they help you to understand how to get the most nutritional bang for your buck. These aren’t perfect systems, but can be helpful. Here are some foods that I strongly recommend for staying on a budget and nourishing your body:

* Bananas – (if organic and fair trade – are at the most .$69/lb. And that’s at Whole Paycheck Foods!) Conventional bananas are less than $.50/lb. Consider also how satiating fiber-rich foods like bananas are!
* Sweet potatoes are unbelievably cheap ($.30-$1.99/lb at most), and they are also amazingly healthy. Watch for more recipes involving this wonder food soon…
* Kale, cabbage, and broccoli tend to be lower priced than many other vegetables year-round, and are nutritional powerhouses.

Be Discerning About Organic: Use the Dirty Dozen to guide how you prioritize organics. We always buy organic apples, and never have to go above $1/lb. Sometimes, however, we can’t justify the expense of more negotiable items on the Dirty Dozen, so we don’t beat ourselves up about not supporting organic 100% of the time. We can only do our best. For instance, grapes should always be organic, but if that’s not feasible for our budget, we make them a treat once in a while. It might be an adjustment, but it will save you money, help keep you free of nasty pesticides and carcinogens, and I guarantee you will not take grapes for granted any more! Win win win.

Buy bulk!!! Dried fruit, beans, peas, lentils, grains, and nuts – even various whole grain flours – are all available here. If you do not currently shop in the bulk aisle, give me three bullet-points to convince you:

* We cut our food budget in HALF by switching to bulk bins, rather than buying prepackaged portions. No joke. Compare prices by the lb of canned and bagged goods to see the difference. Oatmeal is especially cheap!
* Soaking and cooking dried bulk items helps control portions and ingredients/additives, as well as the personal fulfillment of not relying on packaged foods.
* It eliminates plastic and packaging that is unnecessary, adds to the cost, and is wasteful for the environment. Bulk saves resources, money, and wasted food, as you can take only what you need.

Buy healthy, plant-based proteins. Bulk bins, again, are your friend here — I am not talking about soy (which may be cheap but comes with a cost of other sorts). Even the cheapest meats average $3/lb, while beans and legumes are as low as $.70/lb! You may try being a weekday vegetarian, if only to save money.

*Beans, legumes, peas, and nuts are all great places to start, and usually are less expensive than their animal counterparts. I find these plant proteins not only make me feel better, they are satiating for longer than meat.
*Don’t forget that dark leafy greens and whole grains (like quinoa, brown rice, and millet) are high in protein! You don’t have to center each meal around an animal, so save some money and try being creative with your protein options.

What are your thoughts? Do these help you save? Any other tricks?

Happy Tuesday! You can find the recap of Eating Healthy 101 here. It offers 5 simple guidelines to kickstart a healthy eating lifestyle. This is the next step towards realization: acquiring the skills, habits, and items for nourishing your flourishing. Maybe you already have this down — then please leave us a comment and share your techniques! :  ) I love learning more about how to get the most health out of my dolla’.

Here are some steps for shopping for health:

Main thing: BE PREPARED + DO YOUR RESEARCH

1) Avoid creepers. Know your stores.

2) Know your deals.

• I know when Double Ad day is (the former and present week’s deals overlap) at Store 1, which saves us serious cash. Thus, I prep my list the night before by checking out the main stores’ advertisements online, and plan where to get what. It takes me 15 minutes, and it saves me so much time, money, and hassle having a strategy.

• Always keep track of the Unit Price – that handy little white box on the price tag that tells you how much per oz., per lb., etc. Keep in mind, though, that sometimes you get what you pay for – make sure the ingredients are the same from item to item when comparing Unit Price (e.g., if one has added water/sugar/etc., it will probably be less per oz., but with less of the actual food inside). I am willing to pay a tiny bit more to avoid preservatives and fillers! Gross.

3) Have a strategy. Make a plan for what items are needed and where to get them. Even list from section/aisle. Keep all items in the perimeter of the store – skip the middle aisles/“dry foods” – aka junk foods – aisles. Bulk bins, produce, refrigerated, check out. Done. (If you have kids, this is the best way to avoid tantrums, as a bonus!)

4) Have a budget. Even if you are a multi-millionare, you still need a budget. A budget keeps us from impulse buys and unnecessary junk filling up counters and landfills. Keep it simple. We budget for 2 weeks instead of a month, because for some reason that feels less overwhelming. What can I say? I get kind of competitive with myself when I try to save money… I know. I’m insane. It’s cool.

Budgeting is also helpful to evaluate our lives at times, as usually our money reflects our values (not just in groceries, but in general). Most of our grocery money goes toward organic products that support (nourish) flourishing ecosystems and (often) small farms. We prioritize this in our overall budget so that we are in position to do this (e.g., we choose not to dine out except for family events, which gives us room to buy [at times marginally more expensive] fair-trade and organic groceries). Of course, not everyone is able to do this, and each person has to make his or her own call. Work within your limitations to do the best you can – stay frugal, simple, and strive to put your money where your own values are – whatever that looks like.

However, as my next Eating Healthy post will show, you do not have to spend a lot of money to buy healthy foods, or organic! ;  )

What are your shopping tips and tricks? Do you spend a lot on groceries? Do you do farmers’ markets, CSAs, supermarkets?

For the next part in that Healthy Eating 101 series, I plan to offer some ideas for shopping healthfully on a budget. Today is my grocery day, so I think this is a good timeto share something related…. I have a confession. Grocery shopping is something I love to do. I love talking with to people, hunting for a deal, and the the experience of feeling, sniffing, examining, and appreciating beautiful produce that is on sale. I sound like a nutcase. I know.

I also enjoy helping people who timidly approach me, assuming that I actually know about things… For some reason – especially in the bulk aisles – strangers come up to me and ask, “Do you know what this is? Is this healthy?” Maybe that’s just Colorado friendliness/trust, or maybe the weirdo fondling kale and smelling the whole coffee section as if she were in a provocative Folgers commercial seems like a harmlessly eccentric person to approach.

Smelling coffee like a weirdo

At the least, it’s always entertaining to ask The Crazy about quinoa. And I enthusiastically oblige with nutrition stats.

I also get a kick out of the random guys that creep grocery stores (especially, I’ve noticed, the markets near college campuses, aka Pretty Young Things. Just saying.) Yes, creepers.

Nice folks, just a little…misguided.They come up, make a witty comment about the 10 lbs of apples I am juggling with my 4 jars of nutbutters, and then try to strike up a conversation…

Creeper 1: “Oh man, so you like apples too?!”

Me: “Um….yep. Keeps the doctor away and all… Heh. Welp, I better — ”

Creeper 1: “– Keep talking to me? I know. I get that a lot. Must be because I won the mountain-biking-gorilla-taming Awesomest Dude in the Universe Championship last year. Kind of a big deal. So you don’t eat gluten, huh? I saw you in the Special Foods aisle for like, 20 minutes.”

Me: “Yeah… — wait, you were watchi—?“

Creeper 1: “–That’s funny, me too!!! I bet we have, like, 10 billion other things in common!!! Let’s talk about them all in excruciating detail!” (Plants feet firmly to one spot. Blocks my path. Doesn’t read body language that screams “SET ME FREE!”)

True story. I know that this is something that happens frequently. Other young ladies have told me similar stories, and I’ve watched them in action as well. Plus, there is no way my life is that strange – because it seriously happens every week. I’m starting to wonder if it’s the same dude, just disguising himself differently each week.

Moral of the Story: Always keep an escape in mind. Use your cart as a barricade. Keep all creepers a safe cart distance away, and move your cart as he attempts to maneuver around you. Also, a pretend phone call is usually the fastest way out. Happy Shopping!

While most things I post are recipes, I frequently have people ask me for advice on how to start eating healthier. I wanted to do this little guide for those individuals. If you are already have an amazing balanced diet, this may seem like old hat (apparently, I’m an 80 year old woman, or I just stole her vocabulary). Or maybe it will just be a refresher…Be sure to leave your tips in the comments, especially if you think I made an egregious omission :  )

Cleaning Up Your Diet

Transitioning into the “eating” portion of a healthy lifestyle is simple in essence: Eat whole foods. Count calories if you are struggling to get to a healthy weight. Make sure you use all the energy (calories) you consume. Eventually get a general feel for how to maintain a balance between eating and moving, and transition into maintenance mode when at your feel good weight. But in practice, this can be very difficult!

Difficult: When you are hiking and your legs plunge into the 6ft wall of snow.

Here are 5 basics that helped guide me as I started to develop healthier eating habits – these are some first steps to help get you out the door (note that I am certainly not trying to oversimplify things, or overwhelm — maybe choose one or two of these steps and gradually work your way into the others):

• Learn how many calories you need. This is easy. This is useful regardless of your weight (for most people, not those with an ED of course), and can help you to gauge if you are meeting your needs (or in some cases exceeding them).

• If you need to lose weight for your health, reduce that number by 15-20%. That is how many calories to allot for each day.
  • I think it can be helpful to break it up into increments: three more calorie-dense meals, and two snacks, etc.
  • Get acquainted with how many calories are in the foods you will be eating. A great place to check out, until you get a general sense of things, is Calorie King.

• Don’t rely on packaged foods – firstly, they are generally inaccurately labeled, but more importantly, they are almost always over-processed. If you choose to include processed foods, follow the 5 guides (post coming soon!). Which leads me to…

• Leave Behind: (try letting go of just one at a time and ease your way in, perhaps)
  • bleached flour (if it only says “Enriched flour,” or “Wheat flour,” guess what? It’s bleached. Literally. Bleached. Gross.)
  • white sugar/high-fructose corn syrup (did you know we consume 71 lbs of h.f.c.s. each year PER PERSON?!)
  • hydrogenated and semi-hydrogenated anything – check ingredients to be sure
  • fake cheese
    • Use real cheese. Please. For the love of everything holy, please just use the real cheese. It can be reduced fat. But make it real. Not plastic “pasteurized processed cheese product.” I promise it tastes better and it is about 1000x better for you!
  • additives and un-natural preservatives. When you are beginning, just look for weird chemicals. Here is a common offender list to keep your eyes out for:
    • Anything that is a color, and/or a number (e.g., Red 27, Blue Lake #4, etc.)
    • Anything like “Potassium Sorbate,” or chemicals you can’t pronounce easily ( = Yellow 5, benzoate, nitrates, butylated hydroxyanisole, etc. These are related to cancer and other ill-effects)

• Eat more plants.
  • Add one more serving a day than you presently eat, and move it up to another after you’ve hit your groove. Eventually shoot for 3-4 vegetable servings and 1-2 fruit servings a day.

I think the biggest hurdle for feeling better/being healthier is eliminating the overly-processed carbs, which are hugely instrumental in the onset of diabetes: white flour, refined sugar, etc. Those are the things that are also really addictive to our bodies, and make us ride a roller coaster of sugar highs and lows (yes, refined carbs = crack high to comatose in about 1 hour flat). So, give those suckers a rest (and your pancreas while you’re at it), and move a little more. Walk. Dance to Neil Diamond. Run with dogs/kids/imaginary friends. You know — go play!

If you are working on any of these (or will be soon) let me know in the comments! I’d love to hear you thoughts :  )