fall foods

Health.com has a great slide show of healthy fall produce and great recipes you can use.  A lot of the times we don't realize that there are fruits and vegetables that are harvested in the fall, instead of throughout the summer. 

click on the picture to access the slide show.

enjoy!

ideas and tips

need some menu ideas?  BYU Women's Services and Resources has plently of recipies and menus.  check it out!

menus

recipies

nutrition

oh, and want their cookbook?  it's right here !

Coupons?

Here are some websites/blogs that can help you save a lot of money on grocery shopping.  The first, savvy shopper , is for utah county.  The second, she shops smart , is expanding and covers a few states.  You can find out on the website if your state is on there.  There are plenty of other websites out there that are the exact same thing.  I haven't looked at them all but I know the first one is good and I've recently found the other one.  A lady in my ward said she uses it with success.  I think it just depends on the format you're looking for.

I'm just recently "getting into" using coupons.  My mom and uncle are really good, and if you stick with it for a few weeks, you end up saving 60-90% on your groceries! It's pretty sweet.

Each website has a tutorial and while there may be a few parts to starting, it's seems to be worth it to almost everyone in the end.

happy shopping!

I got a dollar, I got a dollar...

Here is a cool list I found:

17 healthy foods under a dollar .

and I ate it anyways.

I wonder why the things that are so good for us are so hard, so time consuming, so easy to put aside.  Two days a week we're at school for 12 hours.  How do bring enough food for that long?  And good food, not the easy kind, like poptarts and lots of crackers? 

Well, I'm not sure.  And I'm definitely not a super good example.  I mean, we had strawberries and applesauce

but at 3:50 before our evening class that went until 6:30, I bought two chicken soft tacos from taco bell.  I mean, they are 89 cents.  And they were pretty darn good.  I'm not quite sure what to do about food those two long days. 

Any ideas?  What do any of you do on your long days for food?

"freeze that thought"

I found a New York Times article that might help in preserving your food. 

"IF I tried to sell you a new appliance that could help you save money, reduce food waste and get meals on the table faster, the only thing you’d ask would be “How much?”

read on, read on!  fabulous tips!

sweet deals.

Unfortunately, this post is for those in the provo area, since it's about a specific store.  Buy Low.  Ever heard of it?  I have been meaning to go there for a few weeks since I've heard that the produce is so cheap.  They have "wednesday specials"  (sorry I didn't post about them before now) and so I decided I'd get double the deals for going today. 

two tomatoes @ .69/lb = .37

four large apples @ 3lbs/1.00 (wowza) = .65

three cucumbers @ 5/1.00 (wednesday special) = .60

two HUGE peaches @ 2lbs/1.00 = .84

one lb strawberries = 1.00

five bananas @ 2 lbs/1.00 = .95

sara lee bagels = 1.88

coupon for 1.00 off bananas when you buy sara lee bagels (in store coupon) = I got paid .05 for taking their bananas.

total = 5.48

sweet, eh? 

I would highly recommend this be your first stop for produce.  An inexpensive way to meet your fruit and vegetable needs! 

"eating on the cheap"

Check out an article I found on health.com.  It's written by Jenna Weber, a food writer and blogger.  While I'm not into the whole tofu and no meat philosophy, she has plenty of  other healthy and cheap recipes.  Her introduction in this article is a great way to start eating cheaper.  Meal planning!  Even if you only plan for two or three big meals a week, it can provide leftovers and free up a lot of  your time that is usually spent thinking up meals! Dave and I did this the last month and a half in Connecticut as a way to cut down on spending.  It worked great and used up what we had.  That's probably the key: using what you have!  We haven't gotten to that since we've been back, and often we're floundering for dinner.  Definitely a goal in our household!

Two times a week you can branch out, try something new and expand your cooking skills. I think some of her ingredients or grocery lists aren't for all college students, but we won't always be in college, right?

Browse through her site and pick a recipe!  This chicken recipe looks fabulous to me, and click below for her Mediterranean stuffed peppers...yum!

recipes

I'm not sure how many of you are just dying because I haven't had too much time to find recipes,  but guess what!  I found some.  They are from the mayoclinic....so I mean, they've gotta be good, right?

They have so many to choose from, and they range in taste and ingredients. 

Here is one of them that I think looks super good.  (okay, maybe the tofu looks sketcho, but you could probably omit that?)  And it does have a variety of ingredients.  But not everything has only 3 ingredients!  They also break the nutritional value down, so that's extra helpful.  It beats Jamba's Orange Dream Machine.

Definitely take a minute and find a recipe to try!

Dietitian's tip: Whip up this frothy cooler in minutes — it tastes like an old-fashioned Creamsicle. For best results, start with ice-cold soy milk and use freshly squeezed orange juice. Creamy, custard-like silken tofu adds extra body. For additional calcium, use calcium-fortified orange juice.

By Mayo Clinic staff

Serves 4

Ingredients

1 1/2 cups orange juice, chilled

1 cup light vanilla soy milk (soya milk), chilled

1/3 cup silken or soft tofu

1 tablespoon dark honey

1 teaspoon grated orange zest

1/2 teaspoon vanilla extract

5 ice cubes

4 peeled orange segments

Directions

In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each glass with an orange segment.

Nutritional Analysis

(per serving)

Calories	105	Cholesterol	0 mg
Protein	3 g	Sodium	18 mg
Carbohydrate	20 g	Fiber	1 g
Total fat	1 g	Potassium	249 mg
Saturated fat	< 1 g	Calcium	109 mg

swine flu

Have you heard of it?  It's probably ALL you hear about these days.  So I, being a health promotion specialist (okay, not really) will set all the rumors straight.  First of all, there are sooooo many opinions, advice and panic.  While I'm no expert and certainly no doctor, I've had a class on it and my teacher is a doctor, plus, you know...I read some news articles.

Basics.  Well, first of all, it's waaaaay over rated. The reason people are so worried is because of the flu pandemic of 1918.  That flu was so bad because it was a strain of H1N1 that no one had ever had contact with before.  Such is the case with the 2009 version of H1N1, swine flu.  They are waiting for this flu season to come back to see if it will have mutated enough to be a disaster, like in 1918.

Interesting fact:  most the people who died in the 1918 pandemic were young and had healthy immune systems.  What happened?  Well, those kids' immune system kicked the unknown flu's butt, and continued right to their own lungs, where, if they died, it was from respiratory failure, ie drowning in their own fluid.  So, should we be worried that it's the colleges and high schools where most people will die if a pandemic strikes? Well, not exactly.  We do make it on the priority list, but we are definitely not the first.  Most sources say that the following people are at risk and therefore are highest on the vaccination priority list:

pregnant women
people who live with or care for children younger than 6 months of age
healthcare and emergency medical services personnel
persons between the ages of 6 months and 24 years old
people ages of 25 through 64 of age who are at higher risk because of chronic disease or compromised immune systems.

(source from msn.com)


It is not something to be taken lightly; however, we don't need to freak out. Rather, let's be smart.

There are a lot of contradicting sources, and I don't know enough to decide which source is best.  However, I have found that msn.com has solid articles to read.

This article, from the mayo clinic via msn, is REALLY good.  I think it should answer most questions.

I'm not sure how much a flu vaccination is (I think at colleges maybe 20 dollars?) and I'm not sure how much the swine flu vaccination will be.  However, if you have to only get one, I would say (but I'm not a doctor and therefore should not completely influence your decision) to get the normal flu shot vaccine because: that is much more common, has a higher attack rate, and covers more types of the flu (three, to be exact).

However, it can't hurt to be vaccinated for both, because then you are protected from that strain at a later date.  At least get A flu shot.  And definitely if you fall into those categories.

More people die of the normal flu. (36,000 a year in the U.S.)  In fact, according to msn, they say that the swine flu is usually more mild (w/o complications) than the normal flu.  Most people don't die and here is a good way to keep your self from people one of them.  Let's remember prevention.

1.  wash your hands.  often.  always.  try not to touch your face if you haven't just washed your hands, as that is an excellent way to transmit germs.


2.  do NOT cough/sneeze into the air. cover your coughs (and NOT with your hands).  do you KNOW how many germs go into the wide open air (that aren't there already?) when you sneeze in the open?

3.  if you are sick, think you are, or have symptoms, STAY HOME.  it is an INFECTIOUS disease, which means it passes PERSON to PERSON.  don't put others at risk!


Okay so, off my soap box of prevention...just be smart!  

I would highly recommend paroozing the msn page dedicated to swine flu.  It has some really great definitions, articles, and lists, including symptoms, etc. 

While I definitely think that it's overrated, that is no reason to not be healthy and safe.  Keep yourself safe from the normal flu AND swine flu at the same time!   

(p.s., I do not intend to feed you false information.  Most of my info came from my infectious diseases class and msn.com.  please contact me if I said something crazy wrong...or something).  remember, I am not really a health professional. 

sleeeeep. not like we're trying to not get enough, right?

How much sleep do you need?

Newborns

• Birth - 2 months old need 10.5 - 18 hours

Infants

•3 - 11 months old need 9 - 12 hours (and additional naps)

Toddlers/Children

• 1 - 3 years old need 12 - 14 hours

• 3 - 5 years old need 11 - 13 hours

• 5 - 12 years old need 10 - 11 hours

Adolescents need at least 8.5 - 9.25 hours

Adults typically need 7 - 9 hours

Source: National Sleep Foundation

article from cnn.com 

5 a day

Fruits & Veggies — More Matters™ is a dynamic health initiative that consumers will see in stores, online, at home and on packaging. It replaces the existing 5 A Day awareness program and will leverage the 5 A Day heritage and success to further inspire and support consumers to eat more fruits and vegetables, showcasing the unrivaled combination of great taste, nutrition, abundant variety, and various product forms (fresh, frozen, canned, dried, and 100% juice). It also will build upon the body of science that indicates that increased daily consumption of fruits and vegetables may help prevent many chronic diseases.

The Centers for Disease Control and Prevention (CDC) and Produce for Better Health Foundation (PBH) are leading this initiative and are in partnership with other health organizations. The goal is to achieve increased daily consumption of fruits and vegetables.

(from the CDC via fruitsandveggiesmatter.gov)

This government resource is a fantastic place to learn about fruit and vegetables and incorporate 5 day into your day.  I know though, that 5 a day is daunting!  And could be so expensive!  So even if it's three or four a day,  fruit and veggies add so much to your health.  The website explains:

"Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers."

Something I'm learning over and over in my classes is that so many people get diseases that are preventable.  And some start with eating right and exercising.  I would definitely recommend you browse this website, as it has many resources. 

Here are some tips on incorporating fruits and veggies in your day:

1.  take a few minutes on Sunday evening or at night to fill snack baggies with carrots, snap peas, peppers, etc., and set them all together in the fridge.  That way, in the morning when you're grabbing lunch, you can add some veggies to your lunch.  Fruit is a little more tricky since it can oxidize faster, but try grapes (16, to be exact) or bananas in your lunch, as they are easier to prepare.  Apples are also pre-packaged, so to speak, as are little oranges and plums.  (I got this idea from one of my teachers...I am going to try it!)

2.  You can use a snack container of applesauce or mixed fruit (try to find ones packaged without heavy syrups and a lot of sugar)...those count as a 1/2 cup equivalent of fruit. 

3.  Dried cranberries/ any-other-dried-things you like... anyone?  They are pretty good and you only need a 1/4 cup for a serving! 

4.  V8 fuision juice.  One serving (8 oz) counts as both a serving of fruit and vegetables.  This juice, however, can be kind of pricey.  (which I know doesn't exactly match the goal).  But, if you just drink a serving whenever you didn't incorporate other forms into your day, this can be a great source for you.

With a lot of fruits and veggies, it can seem (and it is) sometimes expensive to buy enough for three or four servings a day.  Think of it though as an investment.  Not only are you investing in your health, but eating fruits and veggies fill you up more than some of the cheaper food, meaning you could eat twice as much of something less healthy, costing the same or more.  Start small, and try and build up to it.

The CDC has more tips that this.  Check them out! 

The name of this blog was inspired mostly by the "five a day".  It is an excellent campaign, but it can be very daunting.  A pomegranate to me was something good, but so unpractical.  Especially not in season, they can be expensive.  But I love most things pomegranate.  So the goal is to try and get us to the five a day, if not even four or three.  Everything counts!

Just make sure you find low sugar/sugar free/low syrupy fruit and veggies!

the basics: the usda food guide

 The United States Department of Agriculture (USDA) provides a food group plan: the food guide.  It gives the servings (or equivalents) for each of the categories.  Also, something to think about is high vs. low nutrient density food.  We can eat food that is technically good for us, sure, but it has low nutrient value, which means we'll be hungry an hour or two later...which adds up the calories.  The red foods we should choose less often than the green.

Here is a summary of their table:

fruits:  consume a variety and no more than 1/3 of recommended intake as juice

1/2 c. fruit is equivalent to: 1/2 cup fresh, frozen or canned fruit; 1 medium fruit; 1/4 cup dried fruit; 1/2 cup fruit juice

apples, apricots, avacodos, bananas, blueberries, cantaloupe, grapefruit, grapes, guava, kiwi, mango, oranges, papya, peaches, pears, pineapples, plums, raspberries, strawberries, watermelon; dried fruit; unsweetened juice

canned or frozen fruit in syrup; juices, punches, ades, and fruit drinks with added sugars; friend plantains. 

vegetables: choose variety each day and all five subgroups several times a week

1/2 c. vegetables is equivalent to: 1/2 cup cut-up raw or cookies vegetables; 1/2 cup cooked legumes; 1/2 c vegetable juice; 1 c. raw, leafy greans

1. dark green: broccoli, leafy: romaine, spinach, etc

2. orange and deep yellow: carrots, carrot juice, pumpkin, sweet potatoes and winter squash

3. legumes: black beans, chickpeas, kidney beans, letils, pinto beans, soybeans, soy products and split peas

4. starchy vegetables: corn, green peas, potatoes

5. other: artichokes, asparagus, beets, cabbages, cauliflower, celery, cucumbers, eggplant, greenb eans, iceburg lettuce, mushrooms, onions, peppers, zucchini, tomatoes


baked beans, candied sweet potatoes, french fries, potato salad, refried beans, coleslaw, scalloped potatoes



grains: make at least half grain selections whole grains

1 ounce grains in equivalent to: 1 slice bread; 1/2 cup cooked rice, pasta or cereal; 1 oz dry pasta or rice; 1 c ready-to-eat cereal

whole grains (barley, brown rice, oats, rye, wheat), whole-grains, low-fat breads, cereals, crackers, pastas, enriched bagels, breads, cereals, pastas, rice, rolls, tortillas

biscuits, cakes, cookies, cornbread, crackers, croissants, doughnuts, french toast, fried rice, granola, muffins, pancakes, pastries, pies, presweetened cereals, taco shells, waffles

meat, poultry, fish, dried peas and beans, eggs and nuts: make lean or low-fat choices

1 oz meat is equivalent to: 1 oz cooked lean meant, poultry or fish; 1 egg; 1/4 cookies legumes or tofu; 1 tbs peanut butter; 1/2 oz nuts or seeds

poultry (no skin), fish, shellfish, legumes, eggs, lean meat; low-fat tofu, peanut butter, nuts or seeds

bacon; bakes beans; fried meat, fish, poultry, eggs or tofu; refired beans; ground beef; hot dogs; luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs

milk, yogurt and cheese: make fat-free or low-fat choices

1 c milk is equivalent to: 1 cup fat-free milk or yogurt; 1.5 oz fat-free natural cheese; 2 oz fat-free processed cheese

fat-free milk and fat-free milk products
     
not fat-free products; milk products with added sugars such as chocolate milk, custard, ice cream, frozen yogurt etc.  

oils: select recommended amounts from among these sources

1 tsp oil is equivalent to: 1 tbs low-fat mayonnaise; 2 tbs light salad dressing; 1 tsp vegetable oil; 1 tsp soft margarine

liquid vegetabls oils such as canola, corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, and sunflower oils; mayonnaise, oil-based salad dressings, soft trans-free margarine

unsaturated oils that occur naturally in foods such as avacados, fatty fish, nuts, olives and shellfish  

hopefully this will provide some basic nutrition information that you can keep in mind when you're preparing food/buying food.  If you go to Mypyramid, you can create a custom pyramid for your age, weight, situation (pregnant, nursing, etc) and it can be helpful when you're planning meals.  The website has many other resources you can use.   

 

keeps the doctor way.

I decided to start this blog as inspired from one of my classes. I am taking a "technology in health promotion" class, where we have to write a blog instead of a paper. We write about a health topic that interests us and I immediately got excited about it. However, with all my brainstorms and ideas, the class is taking a slightly different (and slower moving) course.

Instead, I decided that I'll just make a similar-but-separate blog, where I can take in the course I decide, not from my teacher's. Who, by the way, rocks, but is teaching us a different skill that I am choosing to employ here.

Here's the who, what, when, where, and why.

Who: students, specifically college students. anyone, though, who knows what they should to do in order to be healthy, but isn't quite sure how to go about it in a cheap, easy, simple, and enjoyable way.

What: a blog about food, where to find it cheaply, how to make simple, easy-on-the-ingredients food that can help achieve health. fitness tips (ha, as if I employ them!), health tips, health information, etc. I'll try out the recipes, find the sales, etc, and post them on this blog.

When: whenever I find things...but at least bi-weekly is what I estimate my postings. (probably more, since blogging is how I avoid homework)

Where: this blog, my kitchen, my classes and the internet.

Why: I am a public health major, after all, and I am a strong advocate of prevention. I also wish to share my efforts in finding useful health information and share it with students like me. Also, I enjoy finding easy and simple recipes. I think there should be an easy way to meet dietary/healthy needs. Also, we're students (or on a budget), and need to be healthy, but sometimes it's easier said than done. Sometimes it's not realistic to make 15 ingredient meals and go running every day. I think we can find an easier way.

How: Mostly using the internet/class information, I will blog about my findings and hopefully it can be useful (or at least I can document it for myself)

Hopefully I can get this up and running in the next few days, and enjoy!