How to Stock Your Fridge and Pantry: The Must-Haves

I'm issuing you a kitchen spring-cleaning challenge!

Over the next three weeks, I'll be leading you through spring cleaning and stocking a healthy kitchen. We'll start with the cleaning next week (so you have a little time to get mentally prepared!). For now, let's talk about healthy foods to keep on hand in your home. Surrounding yourself with healthy food, and very few items that aren't so healthy, will help you make positive food choices.

For starters, watch this brief video of my recent segment on Great Day St. Louis. Then take a look at the lists below for more on the must-haves that should be in your fridge, freezer and pantry.

 

Let's start with the essentials for your refrigerator. These items should make your grocery list every week:

• Fat-free (skim) or low-fat (1%) milk
• Fat-free or low-fat yogurt
• Plain, non-fat Greek yogurt: Use it to mix with fruit or muesli and to replace sour cream
• Flavored or fruited yogurts, if you would like
• Reduced-fat cheeses
• Natural peanut butter and almond butter
• Lots of fruits and vegetables! Only purchase what you can eat during one week.
• Lean meats
• Eggs
• Lemon and lime juice (great for salad dressings and marinades)
• Dijon mustard (for spicing up sandwiches and making salad dressing)
• Butter and non-hydrogenated tub margarine (I pick Land O'Lakes Light Butter or Smart Balance Light)
• Whole grain breads and tortillas (I keep them in the fridge so they last longer)

Utilize your freezer to stock supplies for quick meals and to save leftovers. Always keep:

• Lots of fruits and vegetables! (Notice a common theme?) Buy plain frozen types without sauces and added sugars.
• Lean meats and fish, packed in portion-controlled containers or bags. For example, if you're feeding a family of four, freeze four chicken breasts together in a package so they're easy to thaw.
• Whole grain products, like bagels, english muffins and waffles (they keep longer in the freezer, but you can toast them quickly in the morning)

The pantry is your powerhouse! There are so many essentials you can keep stocked in your pantry without risking spoilage and wasted money. Pantry staples are also items that can be used in a variety of meals.

• Whole wheat pastas (pick several different types of noodles: spaghetti, linguini, penne, rotini and lasagna)
• Brown rice and wild rice
• Other whole grains: whole wheat cous cous, bulgur, quinoa
• Whole grain cereals (I like oatmeal, Shredded Wheat, Wheat Chex, Bran Flakes and Grape Nuts best)
• Whole grain crackers (I like Triscuits and Ak-Mak from Trader Joe's)
• Low-sodium canned beans (keep different varieties: black, garbanzo, pinto, kidney and cannellini)
• Canned meats: chicken breast, salmon and tuna
• Low-sodium canned vegetables, especially tomatoes
• Canned fruit, packed in juice or water
• Dried fruits, unsweetened
• Nuts (choose several: walnuts, almonds, pepitas, peanuts, flax)
• Popcorn kernels
• Baking essentials: whole wheat flour, all-purpose flour, sugar, brown sugar, corn meal

Lastly, the spice cabinet will help you maximize the flavor in all those yummy, healthy foods!

• Keep many spices on hand. My often-used favorites include: Kosher salt, black pepper, crushed red pepper, garlic powder, onion powder, chili powder, dill, parsley, basil, oregano, paprika, cinnamon and nutmeg.
• Olive oil (extra virgin and infused varieties) and canola oil
• Vinegars (red wine, rice, white wine, etc.)
• Baking essentials: baking powder, baking soda and cocoa powder

Your first step in this spring cleaning challenge is to take stock of what you have by comparing to the list above. Start thinking about what you're missing and what you currently have that doesn't fit (didn't notice cookies on that list, did you?). Next week we'll work on the cleaning part of the equation, but if you're ready for a head start, download my "Well-Stocked Kitchen" grocery list. It's only $5 from the GoodFood Store and you can print it an unlimited number of times--for all your grocery trips!

Start your kitchen spring-cleaning challenge this weekend and you'll be finished and ready-to-go by the first of May! Watch for part two next week.

What's Really Weighing Us Down?

It's spring! Finally. I just feel happier when the trees start blooming and everything turns green. Minus the tornadoes, storms and power outage last night, of course.

Then my thoughts, as many others' do, turn to the fact that it's almost time for shorts and bikinis. Woah! Yes, I pay attention to my diet and exercise all year long, but there's something about the thought of showing more skin that makes me (and many) think about turning it up a notch. Am I right?

Whether you've got just a little to lose or a long-term goal of dropping a lot, it's imperative to have an understanding of what makes us gain (and lose) weight anyway. And spring, a season of renewal and refreshment, is the perfect time to start! Clean out your kitchen, buy some fresh produce, start a new exercise routine or buy some spring clothes. Start fresh. That's the theme I'll be running with over the next several weeks, while incorporating tips for smart choices and a jump-start on getting fit for summer. It starts with the following infographic about calorie balance.

For due diligence: This infographic was brought to you by Coca-Cola, to who I am a consultant; however I published this post just as I do most anything else--of my own free will. It was not sponsored and I was not compensated. And thanks, Coke, for promoting wellness.

It's National Walking Day!

April 3 is the American Heart Association's National Walking Day. This nationwide call-to-action encourages Americans to adopt a healthy lifestyle literally one step at a time. 

More Americans are overweight and obese today than ever before. Although there are many factors that influence weight gain, reduced activity level is a major culprit. Yes--we all lead busy lifestyles, but exercise has to be a priority in order to stay healthy! And exercise is not only a means to achieve a healthy weight, it's important for maintaining heart health, healthy digestion, and preventing and controlling diabetes.

Luckily, it is as easy as going for a walk most days of the week. Walking does not require any special skills. It is safe, free, requires no equipment and costs nothing to get started. Plus it's a great way for beginners to start an exercise program safely.

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). 30 minutes a day, five times a week is an easy goal to remember. However you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes each day. 

Here's the math when it comes to walking for weight loss:

• In each mile you walk, you'll burn about 100 calories (depending on your speed, that might take you 15-20 minutes)
• If you burn 100 calories each day, you'll lose 10 pounds in a year
• If you walk 30 minutes each day (2 miles), at a pace of 15 minutes/mile, you'll lose 20 pounds in a year!
• Combine that with a healthy diet that is slightly reduced in calories and you could be looking at a weight loss of 1/2 to 1 pound per week (25-50 pounds a year). Talk to your Registered Dietitian for your specific calorie needs and a weight loss plan.

Those steps really add up!

So join thousands across the nation and pledge to start a healthier lifestyle as part of this annual event! Grab your sneakers and go for a walk during your lunch break or after work today. Hopefully you'll be able to enjoy some springtime weather. 

Encourage your company to help employees take the first step in becoming more active by participating too. Even after today passes, ask your employer to start a regular walking group at your workplace (or grab some co-workers and form your own). Walking during work is a great way to improve heart health and burn calories while relieving some stress by stepping away from your desk for a while :)

For more information, visit the National Walking Day Website. If you fill out the registration form, you can download the Walking Day toolkit, which includes posters, flyers, a powerpoint presentation and signs that you can use to set up a walking path at your workplace. What a jumpstart!

Do you already have a regular walking program on your own or at your workplace? Tell me about it!

Source: American Heart Association

Homemade Banana Chips

In my last post, Tips for Making Half Your Plate Fruits and Veggies, I wrote about different ways to keep fruits and veggies easily accessible in your kitchen. When they're ready-to-use and easy-to-grab, it's easier to make them fill half your plate!

Aside from fresh fruits and vegetables, frozen, dried and canned fruits are excellent convenience options. And they're just as healthy--sometimes possibly healthier--than fresh. What? Yes; frozen, dried and canned fruits may actually contain more nutrients than fresh produce because they're picked at their peak and then processed (and by processed, I just mean dried, frozen or canned). This doesn't necessarily mean that fresh isn't as good for you, it just means that we have lots of options when it comes to eating our veggies (and fruits)!

Of course you can purchase frozen, dried and canned produce at your local grocery. Just make sure you look for varieties that don't have sugar or salt added. Better yet, without preservatives. If you like to prepare your food at home to ensure there's nothing at all added, processing produce to increase its shelf-life is surprisingly easy! I'm getting pretty darn good at freezing and drying it myself, but haven't tackled canning yet. Hopefully a summer project :)

Knowing how to perform these simple tasks can also save you some bucks if your fresh produce is beginning to spoil. This past weekend, I made dried banana chips because our bananas were quickly passing their peak! Buying and processing summer produce in bulk will also allow you to enjoy the deliciously fresh summer flavors when certain fruits and veggies aren't seasonal. Like the amazing peaches I have from local Eckert's Farm that I froze last summer. Delish. {Click here to learn how to freeze fruit that may turn brown, like peaches.}

This simple tutorial will get you started in the skill of drying fruit. I like this site for more tips and instructions for drying different types of fruits in a dehydrator or your oven.

Banana Chips
Serves 8.

Ingredients

• 4 medium bananas (about 8-10" long)

Tools

• Sharp knife
• Cutting board
• Dehydrator (I use the Nesco dehydrator, available here. Works like a charm!)

Instructions

1. Peel bananas and place on a cutting board.
2. Slice about 3/8-inch thick (about 30 slices per banana). Make even slices so they dry evenly.
3. To keep bananas from turning brown, dip them in lemon juice or ascorbic acid solution (you can buy this in the canning section of your grocery or hardware store). P.S. I did not treat my bananas--you can see how they are slightly brown. 
4. Place in a single layer on grates of the dehydrator. Slices should not touch each other to allow for adequate airflow.
5. Turn temperature setting to 135 degrees.
6. Run dehydrator for about 4 to 6 hours, checking about every 30 minutes to an hour towards the end of cooking time to check for doneness (check your dehydrators manual for specifics). To check for doneness: pull out a single banana chip and allow to cool for 5 minutes. The fruit should feel dry throughout out and will be crunchy when you bite into it.
7. When done, turn dehydrator off and allow chips to cool for one hour.
8. Transfer to a loosely-packed jar to condition the fruit (I use a canning jar or old condiment jar). Gently shake daily to evenly distribute moisture. If condensation appears on the jar, further drying time is needed. After 7-10 days, you may transfer to airtight storage bags if you prefer.

Additional Notes

• You can also try cinnamon banana chips! Just sprinkle cinnamon across banana slices before drying.
• If you don't have a dehydrator, you can also dehydrate produce in the oven. A very low temperature is needed. Dehydrate bananas at 135 degrees (200 degrees if that's as low as your oven will go) for about 4-6 hours, until they are crisp.
• Dehydrating also works very well with strawberries. Slice them 1/4-inch thick. 
• Any dried fruit makes an excellent, healthy on-the-go snack. 
• Keep dried fruits in airtight containers for about one year.
• Other homemade dried fruits will not be crunchy. They are done when they feel dry. Evaluate further by cutting through the center, then check for moisture beads at the edges which, if present, indicate more drying time is needed.

Nutrition Facts (per 15 chips)
Calories 60 | Total Fat 0g | Saturated Fat 0g | Cholesterol 0mg | Sodium 0mg | Total Carb 15g | Dietary Fiber 2g | Sugars 8g | Protein 1g.

Tips for Making Half Your Plate Fruits and Veggies

Most everyone knows that fruits and vegetables are good for them. No news there. But actually eating enough of them is a different story! Why? Some clients have told me that they're just not as easy and convenient as other foods. Or they take too much time. Or they're wasted (have you ever brought home bags of fresh produce, only to find them rotting in the fridge a week later?).

To me, these excuses don't hold up! You just have to make it easier on yourself.

Fruits and veggies should make up a large part of our diets. I'm not saying you have to be a vegetarian to be healthy, but a diet rich in plant foods definitely has its benefits. That's why the 2010 Dietary Guidelines for Americans, represented by MyPlate, recommend that we make half our plate fruits and vegetables at meals. And what better time to start using MyPlate then National Nutrition Month?! Fruits and veggies are loaded with nutrition: vitamins, disease-fighting antioxidants, fiber and energy, while low in calories and fat-free. How can you beat that? But to be successful in making half you plate fruits and veggies, you have to make it convenient and you have to be conscious of what you're eating at your meals. You might have to do a little rearranging. For instance, swap those chips or fries for a salad or crispy cucumbers.

Here's my biggest tip for making half your plate fruits and veggies:

Use a "one-every-time-you-eat" approach. The meaning of that phrase is just as it sounds; make sure to include at least one fruit and/or vegetable with each meal and each snack. If you eat 3 meals per day and 2 snacks, you'll have eaten at least 5 fruits and veggies! Sounds easier already, right? Here are some examples included in a one-day sample menu:

• Breakfast: Cereal with banana and walnuts
• Morning Snack: Yogurt with berries
• Lunch: Turkey sandwich with avocado, a side of sliced bell peppers, whole grain crackers and pineapple
• Afternoon Snack: Apple, carrots and peanut butter
• Dinner: Chicken breast, broccoli roasted in olive oil, and a baked potato with butter
• Evening Snack: Dried cherries or strawberries (they're sweet like candy :))

See how easy that was? We totaled NINE in a snap (TEN if you count the avocado). P.S. This menu adds up to about 1800 calories.

In order to fulfill your "one-every-time-you-eat" mission, use some of the following tips:

Prepare.
If you're in a hurry at mealtime and look in the fridge only to find bags of unprepared produce, the extra 5-10 minutes it will take to prepare them may be daunting. So imagine now that you look in the fridge and see containers of cut peppers, zucchini and broccoli. Better! That's the power of being prepared. When you get home from the grocery store with bags of fresh produce, take the time (I bet it's 20 minutes max) to wash and cut your produce; then store it in airtight containers. You'll be thanking yourself come mealtime when all you have to do is open a container and grab the veggies, ready to go.

If you're really looking to minimize the time you spend in the kitchen, buy pre-cut produce (and also proceed to the next tip). Yes, it costs more. But if you're willing to pay the price tag to save yourself some time, it might be worth it to you. Some veggies that come pre-washed and cut include salad, spinach, broccoli, cauliflower, carrots, celery and green beans. Check your grocery to see what's available.

Freeze.
Keep frozen fruits and veggies on hand in the freezer at all times! They don't spoil as rapidly and will be there if you're out of the fresh stuff. You can even buy steamable bags of veggies that can be popped directly in the microwave in portion-controlled servings.

Here are veggies you'll always find in my freezer and how I add them easily to dinners:

• Frozen peas: Toss them in the same pot as the pasta you're boiling for dinner. Strain together and top with olive oil and herbs.
• Frozen corn: Make a Mexican taco filling. Saute chicken breast in a skillet, add black beans, frozen corn and diced tomatoes. Wrap in a taco shell or spoon on top of a salad.
• Frozen green beans: Place green beans, still frozen, in a skillet filled with about 1/4 cup of water. Cook on medium heat. As the water evaporates, add olive oil and seasonings, and saute until desired tenderness.
• Frozen broccoli: Steam in a pot or in the microwave, then top with a sliver of butter.

Dry or dehydrate.
Stock different types of dried fruits in your pantry; they also come in handy when fresh fruit isn't convenient or available. If you have a dehydrator, you can dry extra portions of fresh fruit for a healthy snack later. My staples are golden raisins, dried cherries and wild blueberries. I love:

• Dried raisins in my oatmeal {Try my Creamy Golden Oatmeal}
• Blueberries in my pancakes {Recipe: Whole Wheat and Flax Pancakes}
• Cherries in my trail mix. 

Can.
Canned fruits and veggies are also great to have on hand as a backup; just make a wise selection since canned foods can be a source of extra sodium or sugar. Opt for low-sodium vegetables or those labeled, "no salt added." In the fruit aisle, choose fruits that are canned in their own juice or water.

Pack.
This is one of the most important parts. Once you've got all your produce prepared, you have to eat it! If you're at home during the day, you'll have easy access to whatever you need. Just abide by the "one-every-time-you-eat" approach. If you pack your lunch for work or school, fill a large, airtight container with fruits and veggies to eat throughout the day at your meals and snacks. {Click here for an example.}

The key to eating healthy is being prepared. It may take you a few more minutes on the front-end, but will save you time and headache (plus calories, of course) during the week. Give it a shot and let me know how you do!

Photo: FreeDigitalPhotos.net