Showing posts with label grocery shopping. Show all posts
Showing posts with label grocery shopping. Show all posts

Wednesday, July 9, 2014

New Motivation for a Healthy Life

While on a visit to Sophie's Pediatrician I was informed of something great. Sophie can now eat whatever we eat. If it is too big or is something she can't gum then we just put it in the blender. This for me has become a new form of motivation to live a healthy life. If my daughter is eating what I am eating I better make sure that what I am putting into my body is natural and healthy.
Interestingly enough, Sophie's favorite food is surprisingly Mexican food. She loves rice and black bean and especially refiried beans. this has encouraged us to make more rice bowls, healthy casseroles and burritos, all of which we are incorporating more and more veggies into our recipes. I am not saying you need to plan your meals around you baby but take their health into consideration. If you wouldn't put it into their body why would you put it into yours? The mentality of breast feeding mothers have of putting good things into their bodies so baby gets good things shouldn't end just because they no longer breast feed or never could (This was the situation in my case, I was unable to breast feed beyond 2 1/2 months). Our children learn from us so lets teach them that their body is something to be cherished, because in this life we only get one. We should take care of our bodies and only put things in it that build it up. We need to cherish these bodies that carry our children in the womb and in our arms.
That being said, I am no saint nor am I perfect in denying my daughter of treats.

This cookie was a welcome home gift from Sophie's grandpa. And NO, she DID NOT eat that whole cookie.

This is how my daughter eats usually: baby formula with iron, and lots of organic fruits and veggies.

We all want what is best for our children and want them to live great healthy lives. To me this can include treats from grandparents and cakes on their birthdays, Teach your children a healthy lifestyle but also teach them to live and make good choices on their own. If you deny them treats they will never learn to make the healthy choices.

Monday, May 19, 2014

A Good Place to start

Since we are all different and all our bodies require different things I have decided to compile a basic shopping list and meal plan that is in general a good plan for anyone. Some may need to change this plan based on their needs (for example if you have a gluten allergy or even a dairy allergy). I found all my recipes on Pintrest. Gotta love Pintrest ;)

SHOPPING LIST:
Produce:
-         6 bananas
-         5 avocados
-         3 yellow onions
-         8 carrots
-         4 celery
-         11 red potatoes
-         2 red bell peppers
-         1 green bell pepper
-         1 yellow bell pepper
-         4 oranges
-         4 tomatoes
Meat:
-         4 cans of chicken
-         Chuck roast
-         Turkey Sausage
Dairy:
-         Low fat vanilla yogurt
-         Pepper jack cheese
-         1 carton of eggs
Grains:
-         Sara Lee 45 calorie bread
-         Granola
-         Tortillas
-         Natural peanut butter
-         Brown rice
Frozen:
-         6 chicken breasts
-         Mixed stir fry  veggies
-         Frozen blueberries
 Canned:
-         2 Campbell’s or Progresive low sodium soup
-         1 can of corn
-         1 can of black beans
Sauces:
-         1 jar of salsa
-         Rice vinegar
-         Worcestershire
-         BBQ sauce
-         Olive oil
-         Teriyaki sauce
-         Honey
Seasonings:
-         Onion soup mix
-         Taco seasoning
-         Salt and pepper
-         Italian seasoning
-         Cinnamon
Dried:
-         Peanuts
-         Cashews
-         Almonds
-         Apples
-         Bananas
-         Apricots
-         Carrots
-         Zucchini
-         Green beans
Misc.:
-         Coconut oil

MEALS:
Breakfast:
Gashouse Egg:                                            
-         Egg
-         Sara lee 45 calorie bread
-         Pam/ cooking oil
Toast and Peanut butter:
-         Sara lee 45 calorie bread
-         Natural Peanut butter
Yogurt and granola:
-         Low fat vanilla yogurt
-         Granola
Scrambled Egg sandwich:
-         Eggs
-         Pepper jack cheese
-         Sara Lee 45 calorie bread
Banana and protein shake:
-         Banana
-         Pearl 2.0

Lunch:
Can of soup:
-         Campbell’s soup or progressive (low sodium!)
Healthy chicken salad:
-         Avocado
-         Canned chicken
-         Rice vinegar
-         Sara lee 45 calorie bread
Banana and PB roll up:
-         Natural peanut butter
-         Banana
-         Tortilla
Mexican chicken salad:
-         Canned chicken
-         Can of corn
-         Can of black beans
-         Avocado
-         Salsa
-         Tortilla
Left-overs

Dinner:
Pot roast with veggies:
-         Chuck roast
-         Worcestershire sauce
-         Onion soup mix
-         Onion
-         Carrots
-         Celery
-         Red potatoes
Fajitas: 
-         2 chicken breasts
-         Tortillas
-         Salsa
-         Taco seasoning
-         Onion
-         Red bell pepper
-         Green bell pepper
-         Yellow bell pepper
BBQ chicken with pepper jack cheese and potatoes:
-         2 chicken breasts
-         BBQ sauce (sweet)
-         Pepper jack cheese
-         4 red potatoes
-         Olive oil
-         Salt and pepper
Lazy Day Casserole:
-         Sausage
-         Red Potatoes
-         Carrots
-         Onions
-         Red bell pepper
-         Italian seasoning
Teriyaki Stir Fry:
-         2 chicken breasts
-         Frozen mixed stir fry veggies
-         Brown rice
-         Teriyaki sauce

Snacks:
Fruit/ veggies:
-         Bananas
-         Apples (whatever is on sale)
-         Oranges
-         Sliced tomato with salt
Mixed nuts:
-         Peanuts
-         Cashews
-         Almonds
Dried fruit:
-         Apples
-         Bananas
-         Apricots
Dried veggies:
-         Carrots
-         Zucchini
-         Green beans
Bananas and honey:
-         Banana
-         Honey
-         Cinnamon
Frozen Blueberries and yogurt:
-         Frozen blueberries
-         Low fat vanilla yogurt

-         honey

Thursday, May 8, 2014

8 Tips for Healthy Grocery Shopping

Sometimes the grocery store can be overwhelming to staying on track with getting only "the right foods" and not slipping up getting yummy cookies and ice cream. I have found that by following these easy and simple tips it really can make a difference in how healthy the food you end up with in your cart and taking home.


1. Learn to read labels. (Learn how to in THIS POST rule #4) If you can't pronounce something, is that really something you want to put in your body?

2. Buy organic, preservative free, chemical free, non High Fructose Corn Syrup as much as possible.  The chemicals in these foods are a huge contributor to diseases, ADHD, allergies and serious neurological disorders. I know these foods can be more expensive so maybe just start buy getting some of your produce organic rather than none at all.

3. Know before you go. Make a detailed grocery list BEFORE you go to the store. Plan your weekly meals and only buy for your weekly meals.  This will help you avoid buying things you don really want or need.

4. Always go grocery shopping on a full stomach, this will help you to stick to your list.

5. There are 3 aisles that you avoid at the store:
- soda aisle. Water is the best and it's calorie free!
-chips and cookies. Find another alternative when you get the munchies. (Ex: yogurt and fruit)
-Packaged meats.  Get your meat directly from the butcher block and deli

6. Start you shopping in the produce section.  Did you now that kids need 4 servings of fruits and 2 servings of vegetables daily? That's 49 servings of fruits and vegetables a week. Do you shop accordingly?

7. There is usually a healthy substitute for some of our favorites.  For example, instead of white bread, buy 100% whole grain bread.  Buy organic milk, substitute whole-wheat noodles or brown rice noodles.

8. Use coupons with caution. Is the coupon for something that is going to help or hinder your progress?