What Counts as a Cup?

The CDC has an article that shows you what counts as servings of fruits and vegetables. It can be hard to

know what to eat when all you know is "5 a day". What does that even mean? Vegetables come in all shapes and sizes. Some of them are a cup and some a half. You can refer to a previous post to read more about that. Here are helpful examples from the CDC:

	1 cup 1/2 cup 1 small apple 1 small banana
	1 cup 1/2 cup 1 cup of lettuce* and 1/2 cup of other vegetables 6 baby carrots
	1 cup 1/2 cup 1/2 large sweet potato and 1/2 cup of green beans 16 grapes

EXAMPLES OF 1 CUP 1 small apple 1 large banana 1 medium grapefruit

1 large orange 1 medium pear 1 small wedge watermelon

2 large or 3 medium plums 8 large strawberries 1 large bell pepper

1 medium potato 2 large stalks of celery 1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

12 baby carrots (or 2 medium carrots)

1 large sweet potato

1 large ear of corn

EXAMPLES OF 1/2 CUP 1 snack container of applesauce (4oz) 16 grapes 1 medium cantaloupe wedge

1/2 medium grapefruit 4 large strawberries 5 broccoli florets

6 baby carrots 1 large plum 1 small box (1/4 cup) of raisins

Lasagna Soup

This is one of my favorite soups to make.  
1/2 lb. Italian sausage
1/2 lb. ground beef
1.5 tsp of salt, optional
1.5 c. chopped onion
1.5 c. carrots
6 cloves minced garlic
7 cups chicken broth
3 c. of canned diced tomatoes
1.5 c. marinara sauce
1/2 tsp oregano, thyme, basil, parsley
1/4 lb egg noodles
brown sausage/beef with salt.  add carrots and onions.  saute for 3 minutes.  add garlic, saute for 3 more.  add broth, tomatoes, marinara sauce and herbs. bring to a boil, reduce heat, and simmer until carrots are tender.
add egg noodle pasta, bring to a boil and boil for 10 minutes or until noodles are cooked.
enjoy with Parmesan and/or mozzarella cheese.

Need some last minute recipes?

I found this great site, Simply Recipes. It's a family blog type thing and all the recipes have been tried at home. They have a fair amount of recipes, and one section for Thanksgiving. Sweet!

You can also browse the budget, low carb, quick, and a great tips section. I love it! Tonight I made spinach following their recipe and it was pretty good!

Good luck cooking!

What I'm Eating This Thanksgiving:

Here's some of my favorite family recipes. The first, mac & cheese in a family staple. No occasion or event or celebration or dinner is ever held without it. It is that good. The second is a fruit salad that we haven't had for a few years, but I'm going to make it this year. Enjoy! What are some of your favorite foods from Thanksgiving?

Macaroni & Cheese

3 c. macaroni (cooked) (don't make that mistake -- I have)
2 small cans of tomato soup
1/2 - 2/3rds lb cubed cheese (cheddar or colby jack work great)
salt & pepper

Mix together and place in an oven safe dish. Cut little pieces of butter to put on top. Cover with foil and bake at 350 for 55 minutes. Uncover and bake for about 10 minutes, until the edges are cooked. enjoy!

Cranberry Pineapple frozen salad

1 can sweetened condensed milk
1/4 cup lemon juice
20 oz drained crushed pineapple
1/2 c chopped pecans (I leave those out just because I don't like nuts but... either way..)
1 can whole berry cranberry sauce
2 c mini marshmallows
8 oz cool whip

Mix together. Put in 9x13 pan (spray w/ cooking spray) and freeze until firm.

have a healthy weekend!

Need some more Thanksgiving food ideas? Here's some delicious looking sides! (and why we eat what we do for Thanksgiving).

While you're making all those great dishes, here's how to not get super-stressed about it.

And don't make these: 13 fattiest Thanksgiving foods. (bacon/apple pie? cute mashed potato sundae and krispy kreme for dessert....yum!)

Everything you need to know about turkey for Thanksgiving.

10 forgotten winter fruits and veggies and how to cook with them.

Some yummy fall casseroles.

Gourmet meals in less than 20 minutes? Yes, please!

How to make a healthier sandwich.

Here's some healthy living tips

Five healthy snacks that fill you up.

Everything you ever wanted to know about fruit.

10 exercise secrets

Successful exercise tips

One more set of tips. Including: when to eat, different kinds of exercise and sports drinks

10 tips for healthy eating in college.

College eating and fitness tips 101.

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no bake cookies

Have you ever tried these? They are super easy, require no sweating AND they are packed with heart-healthy oatmeal. I just googled a recipe for "easy no bake cookie recipe" (or something) and browsed a bit until I found one. I found this at about.com. There are probably more sophisticated websites but...this one worked (and tasted great!)

Ingredients:

• 4 ounces butter or margarine (one stick)
  
• 1/2 cup milk
• 2 cups sugar (I used that, but I think next time I'd just use one. That's a lot of sugar)
  
• 1 cup semisweet chocolate chips
• 3 to 4 tablespoons peanut butter, optional (I used it and I liked it. Adds a little something)
  
• 3 cups oats, quick or old-fashioned
• 1 teaspoon vanilla extract

Preparation:

Place chocolate chips, peanut butter (if used), oats, and vanilla in a large mixing bowl. Combine the margarine, milk, and sugar in a saucepan; bring to a rolling boil. Boil for 1 minute. Combine the hot mixture with the oatmeal and chocolate chip mixture; stir well. Drop by spoonfuls onto waxed paper.

Makes 2 dozen. I put one pan in the freezer for quick setting and it worked great!

Enjoy! (and while your at it, try these healthy cookie recipes or these)

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menu planning

I have tried and failed over the years to create menus. For a few months I or we did great. But then school gets in the way and I don't want to make anything that takes longer than 10 minutes. Sound familiar? There are plenty of meal ideas that I have that are yummy, usually healthy and pretty quick. For some reason, menu planning in school is tricky! I've tried calendars and lists...and while they don't work for too long...I won't get discouraged yet!

One tip my mom gave me and that I've found a few places is to spend an evening and cook chicken and hamburger or sausage and then refrigerate or freeze. Then, when you want some tacos or soup or pasta and chicken, you don't have the added step of cooking the meat.

At the more matters website, they have so many great tips on menu planning. They are tried and true principles that if you can pick just one or two, I think meals can be faster, healthier and cheaper.

And get this: they even have five weeks worth of planned menus complete with shopping list. Some of them may be complicated or expensive (they calculate the approximate price). If you find ideas with things you already have, are only cooking for 1 -2 people, it will be cheaper!

I definitely say take advantage of pre-planned menus as a way to kick-start your own. As previously posted, even picking two or three days when you make a more involved meal, you can have leftovers (of which I am a firm believer) and can have a healthy delicious meal.

I have great links to all sorts of recipes. Check them out!

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30 ways in 30 days [part 3]

ways 21 - 30 on stretching your fruit and vegetable budget:

21. (not super applicable to all - sorry) Women, Infants, and Children (WIC) can be used to purchase vegetables

22. When trying new fruits and vegetables, buy in small amounts. Taste test before you change your list. (oh man, I struggle with that one).

23. Keep it simple. Buy dried beans, peas and lentils in their raw or uncooked form instead of the processed and packaged versions which cost more. (and here's how to cook them)

24. Avoid buying single servings. Small packages are often more expensive than buying in larger amounts. Freeze!

25. Shop at discount grocery stores. (BUY LOW!)

26. Shop at large grocery stores instead of small convenience stores when possible as their prices and variety differ greatly: cheaper and more.

27. To make many fresh fruits and vegetables last longer, store them in refrigerator or freezer soon after getting home.

28. Clearly label foods in the freezer and refrigerator with contents and date to stay with in a safe time frame.

29. Get creative! Make salsa from tomatoes and smoothies from your fruits. Find recipes at more matters.

30. Buy frozen fruits and vegetables in large bags to stretch your budget (ie green beans and blueberries). Avoid those with added sugar, salt or sauce.

source of 30 ways

30 ways in 30 days [part 2]

ways 11 - 20 on stretching your fruit and vegetable budget:

11. Homemade soup is a healthy and tasty way to use vegetables. Make a big batch and freeze leftovers.

12. Looks for sales and deals on fruits and vegetables at the grocery store or through coupons.

13. Cut your fruits and vegetables at home. Pre-cut produce can cost much more than whole fruits and vegetables (and can go bad faster as well).

14. Don't shop hungry. Eat a health snack before shopping so you stick to your budget and avoid spending f/v money on less healthy temptations.

15. Maximize your time and money. Cut coupons for foods (such as f/v) only on your list.

16. Canned fruits and vegetables will last a long time and can be a healthy side to meals. Choose canned vegetables that have no added salt and fruit canned in 100% fruit juice.

17. Fruit and vegetables freeze well and you can store them until you're ready to add them to a meal.

18. Pick your own at local farms. Late summer and early fall is a great time to pick your own fruits and vegetables.

19. Dried fruit lasts for a long time. It can be more expensive, however, so buy with friends and split the cost, or find access to a drier and dry fruits your self.

20. Store brands can be a cheaper choice for fruits and vegetables.

have a healthy weekend!

Here are some secrets to a happy family.

I'm not sure about the pumpkin ravioli, but the heart-healthy sweet potato fries look delicious!

How to talk yourself into anything...

Wanting to change your behavior or weight? Get someone involved - like your family!

20 recipes that will lower your cholesterol (ice cream sandwiches included...)

As of late, I've been thinking I'm turning into a hypochondriac. Glad I'm not the only one...

Your what-to-eat guide.

It seems to happen to everyone: once you tie the knot...you start gaining a little weight. Here is how to not let that happen.

Here's some cooking 101.

Healthy snacks for the dorm (or any college apartment!).

Can you really pay off your sleep debt with just one weekend??
Mix - and - match meal plan!

10 best stress reducers.

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30 ways in 30 days

ways 1 - 10 on stretching your fruit and vegetable budget:

1. Calculate an appropriate Healthy Food Budget for your family. Use this easy calculator!

2. Cook enough for several meals and freeze leftovers.

3. Create a meal plan that uses similar fruits and vegetables in different ways. Make the most out of the produce you buy.

4. Buy fruits and vegetables in season at farmers' markets or at your grocery store

5. Grow your own vegetables. Invest a little, get a lot! Visit here for more information.

6. Mix it yourself. 100% juice from concentrate is often less expensive per serving than pre-bottled juice.

7. Minimize waste: only buy what you will eat!

8. Learn basic food math. With a food budget, decisions can be easier. Food math can help you decide if the watermelon or the bunch of grapes is a better buy.

9. Enjoy the comforts of home more often. Eating at restaurants increases the amount you spend on food. Include fruits and vegetables in quick, simple meals you prepare at home.

10. Be creative! To get the most out of your purchase, use fruits and vegetables in different ways. Here are some ways to liven up your fruits and veggies!

have a healthy weekend!

Since it's Halloween, here is an article with ideas how to keep your kids safe trick-or-treating AND keep their calorie counts low.

Have some treats for Halloween that won't trick your diet (which look absolutely yummy).

Here are some tips on avoiding over indulging on treats.

This article says it's not how much candy you (or kids) eat, but when.

These soups and sandwiches look sooo good.

Here's some desserts for 300 calories or less.

4 ways to enjoy tomatoes.

Did you know at least half of your six grain servings a day should be whole?

This slide show has recipes for all types of whole grains you can eat.

Varying in preparation and ingredients, here are 13 100 calorie snacks.

Ever wonder how else you could use sour cream besides on a potato?
Check out these "7-ways" tips!

The art of low-fat baking...with recipes!

This slide show is full of delicious-looking recipes for two.

How about some fancy-looking 5 ingredients or less meals??

Here are some tips for staying and feeling young.

Say good-bye to love handles with this yoga pose.

Seven ways to be happier.

And finally, I think this slide show is a bit ridiculous.
Really though, who eats seven chips and three pretzels??
Well, maybe you should but...game day was made for eating :)

have a safe and happy halloween!

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