SavvyHealthGirl's Blog

That is what millions of people are doing in the U.S. to keep from starving or their children from going hungry. That’s about $5.83 per day — less than $2 per meal. Many are actually eating on less money. The average person on food stamps receives approximately $96/month and the average household (4pp) receives $215/month for food, according to the Supplemental Nutrition Assistance Program (SNAP). Well, there is nothing to ”snap” about when you only have a fraction to spend on food.   In October, more than one in 10 people — about 31 million — were using the food stamp program to get by, according to the U.S. Department of Agriculture. Of course we all know this is a result of the millions of jobs lost over the last 6-8 months and our failing economy.  So the question is will the Obama administration re-examine the SNAP program and the benefits it provides? Will improvements be made to the SNAP program under the new economic stimulus plan? Let’s hope so or we will continue to see Third World poverty right in our own backyard.

The food stamp program is designed to only supplement and help people get by with regards to food. But the reality is so many, many people only have these funds to put food on their table. There is often very little additional income coming in to buy food, heat the house, clothe the family, AND  keep the lights on. It’s just not possible for millions of family living in this country. That’s the harsh reality that we must all face, especially now when jobs are not plentiful.

Not only is it a challenge to eat on $175/month but it can also be a challenge to eat healthy. We all know that fruit and vegetables, as well as those foods deemed organic are generally more expensive than processed foods that are high in fat and sugar. How can our nation’s families eat healthy if this is their food budget? When I am writing articles for families on nutrition, I am often torn about this very subject. How can I tell a family to buy healthy foods, when in reality I know that they may not be able to afford to do it? It breaks my heart every time. But I do my best to provide creative tips and suggestions like using the farmer’s markets or other alternatives to buying healthy but inexpensive food.

That brings me to the health of our children. Many of us wonder why our poorest kids are obese and suffer from all sorts of health complications. Why aren’t families making better food choices we ask? We are such a critical country and often throw stones when we live in glass houses. But how often do we truly think about how much a family or an individual really has in their pockets to spend on food that is healthy?  Indulge me a little. Think about how much you spend a month on food and add it up. Now create a budget based on $175 for the month. Look at the difference between the two budgets. Imagine what your life would be like if you had to eat on $175 a month.

Our new administration prides itself on creating a renewed sense of humanity and pushing the American people to do so as well. As we think about the face of poverty, I want each of us to remember it is no longer who we think it is. The image has changed and it could really be anyone.

Check out this CNN report posted today to read more about how Americans are faring with the economy and food stamps: http://www.cnn.com/2009/LIVING/02/02/food.stamps.economy/index.html

With the current state of the economy causing us to carefully watch where our money goes, it’s a great time to re-evaluate spending. I often find myself stopping at the grocery store at least 3 times a week. I justify this by telling myself that  at least I’m not eating out. And yes, there is some validity, but I still need to curb my spending even at the supermarket. How much do you spend in a week or even a month on groceries? Do you even attempt to use coupons? Are you buying things you just don’t need. By saving money in the supermarket, you will have more funds to use on other things.   There are a lot of ways to cut down on your spending. Try a few of these tips and watch how quickly you will save on a regular basis. There is no time like the present to start clipping coupons from the Sunday paper!

Create a food budget. Look at the amount you currently spend on food every month (including eating out). Next, decide how much you can realistically spend for food every month. Stick to that number. If you decide to go out to eat, make it a special treat, not a regular habit. Once you add the cost of the meal, the tip, and transportation, it can get pricey.

Make a shopping list. Write out everything you will need from the store ahead of time. This will help you to stay within your budget and not buy random items. Also, think about the meals you will prepare for the week and add the ingredients to your list. This will also prevent you from stopping at the store mid-week where you may do additional spending.

Start at the perimeter aisles in the store. Then make your way to the inside aisles. The healthier and non-processed foods tend to be located in the perimeter aisles. However, stores are getting smarter and placing junk food in these aisles. Stick to your list and you will be fine.

Buy in bulk when possible. Buy your staple foods in bulk and keep them in your pantry or freezer so they’re always on hand. You’ll pay less per serving when you buy large amounts, and most dry goods will keep for a long time. This is when Costco or Sam’s Club comes in handy.

Buy in season. Pay attention to what foods are in season and purchase those first. If you can go to the farmers market or local farm stand and buy fresh food in season, than that’s great. A lot of times we like to have berries in the winter, but they are not in season in the colder states. As a result, we pay more for having them from California or elsewhere.

Eat before you shop. Don’t go grocery shopping on an empty stomach! It will cost you a lot of money in the end. You will more than likely pick up items you normally wouldn’t buy, if you weren’t hungry. If you can’t avoid it, then at the very least make sure you have your list!!

Avoid processed foods. These types of food are generally expensive and not nutritious. The same is true for “ready to eat” frozen foods. Even the healthier versions of these meals are high in sodium. If it’s a must have, wait until the items go on sale.

Go green! Use re-usable bags to bring your groceries back. Many stores are offering them now. You will bring only what you can fit in those bags. With plastic bags, you lose track of how much you are buying.

Yes ladies (and the few gentlemen who check out this blog), it’s that time of year again — the holidays! I know we dread them and love them all at the same time. Why must we torture ourselves every year? We know we always go back for seconds for macaroni and cheese, and oh it’s so hard to pass up the sweet potato souffle. Wait, were those homemade rolls behind the cranberry sauce? Are these pants elastic? The torture of eating healthy over the holidays is a neverending saga. Why? Because the day after Thanksgiving we vow we won’t do this again for Christmas, etc. But we do! Then comes the New Year and our first resolution is ” I will eat healthier” and the second is “I will work out more.”

Too much turkey

Come on ladies, this year we are really going to commit to not being as stuffed as the turkey. We must be strong and not allow ourselves to eat so much that not only have we unbottuned the jeans or pants, but we pulled out the shirt and have begun doing breathing exercises to help us get up from the table. Oh no, not this year! This year will be different, we will wear big sweaters and “Not your Daugther’s Jeans” so we have MORE room for the food. Just kidding!!! Although the jeans are pretty cute, we must take control and make just a few changes. Here are a few of my suggestions for surviving TG this year:

Eat breakfast- Always on my list for the holidays, because I believe if you don’t starve yourself for TG dinner, then you won’t try to eat everything that you see. By eating something during the day will prevent you from eating so much at dinner. It’s also a great time to bond with those family members who have come in town before the day is hectic and filled with tons of kids, aunts, uncles and family friends. Also, you still like each other at this point. No one has argued yet over that “thing” that happened 5 years ago. It’s a happy time!

Everything in moderation – Have the food you want, you only get it once or twice or year. But eat in smaller portions. Don’t pile your plate up. We tend to get so excited when we see all of the delicious food in front of our eyes, that we fill up our plates. Ever heard the saying “Your eyes were bigger than your stomach?” We never eat all of that food anyway and it gets wasted. Try using a smaller plate or getting just a little bit of those things you love most. It is okay to return for seconds, but try adding more veggies or grains on that second trip.  This way you can save room for dessert and not feel too guilty.

Put down the bread – Well maybe one roll, okay two! Watch your intake of the heavy starches like bread, mashed potatoes (white potatoes), and macaroni and cheese (which I LOVE). Balance these options with more vegetables. I love, love, love macaroni and cheese, but I know if I eat too much, I feel bloated and just sluggish. So I started eating a little bit during TG dinner, then will take some home so I can enjoy it later. I am still eating what I love, just in moderation. Plus, if you like leftovers like me, they taste better the second day anyway.

Whatever you decide to do this year to survive overeating, just remember you have to be able to get up from table. Keep that in mind as you make your second plate. There is nothing more unattractive than having to be rolled out of a chair because you ate too much and now you can’t move. Not to mention that now your muffin top you have been saying you are getting rid of since last TG, has a twin. Just some images to keep you in line.

Have a wonderful holiday, enjoy this time with family and everything in moderation!

As we enter into this month of Breast Cancer Awareness, I ask that you take care of your “girls.” Learn more about your breast health and be proactive. I also mean this in the literal sense. Talking to our young women about breast health is so important. We cannot assume or take for granted that our girls are completely knowledgeable about what is going on with their breasts. There are many questions that we had as young girls and women, that I know today’s young girls have too. Talk to them about family history, early detection, self-breast exams, lumpy breasts, mammograms, bra sizes, diet, small breasts, nutrition, and all of those essential factors related to their breasts. Their health depends on them being well informed and knowledgeable. Most importantly, don’t let your fear of the issue be the reason that you don’t discuss this issue with your daugther, niece, or younger sister. Fear is often the primary reason many women ignore overt symptoms related to breast cancer and breast masses. Don’t let that happen to you or another young woman.

I would like to ask my fellow women to do a couple of things this month and hopefully you will do them in the months and years to follow.
Conduct a self-breast exam. Get to know your breasts. Are they lumpy? Do you know notice anything different?
Get a mammogram. If you have a family history like me, then you should schedule an exam by the age of 35. Most women get one around 40-45.
Improve your diet if it is filled with soda, sweets and fried foods. These foods have a negative impact on your health in general.
Talk to a young woman about the importance of breast health. Start a discussion with a young woman you know and ask her if she has questions about breast cancer and what it means to her. Encourage her to know her family history.

Live life, live healthy!

Summertime is almost here!! I LOVE going to Whole Foods especially during the Summer just so I can see the perfectly lined produce bursting with gorgeous colors. Watermelons, pomegranates, grapes, cantaloupes, honeydew melons, yellow squash, plums, peaches, avocados, corn and oh the list goes on. I can truly live off of fruit all summer. It’s good for me, it’s low in carbs, low in fat and I am sure I meet my daily intake as stated in the Food Pyramid Guide. If you have been struggling with knowing if you are getting enough fruit and vegetables, the summer is a great time to start practicing some new healthy eating habits. It’s also a great time to try a new fruit or vegetable.

According to the dietary guidelines, adults 18 and over are required, on average, to consume 6-10 servings of fruit and vegetables a day. I know that sounds like a lot but you would be surprised how easy it is to incorporate them into your daily meals. An apple here, some lettuce on your sandwich, and a banana for a snack. You are already halfway there. However, you should know that the amount of servings you have of fruit or vegetables on a daily basis, depends on your weight, age and gender. Visit MyPyramid.gov to see exactly what you should be eating and how much. This is actually a great site and information can be tailored just for you.

So what’s so great about summer fruit and vegetables? Well, there are enormous amounts of antioxidants and nutrients in these foods. Also, a few of them give you good energy. Not to mention that they are delicious! Here are a few helpful and interesting things to know about your summer produce:

Red and Deep Pink fruit and vegetables are rich in Vitamin C, anthocyanins, and lycopens. Egs. include: apples, blood oranges, cranberries, strawberries, pomegranates, red peppers, tomatoes, and red cabbage.

Green fruit and vegetables are rich in Carotenoids including lutein and zexanthin. Egs. include: avocados, green apples, green grapes, asparagus, mustard greens, and broccoli.

Yellow and orange fruit and vegetables are rich in beta-carotene, which the body converts to Vitamin A. Egs. include: apricots, cantaloupes, mangoes, butternut squash, carrots, and summer squash.

Strawberries are excellent sources of fiber, more vitamin than an orange, and can maintain normal blood sugar levels by just eating one cup. Strawberries also can clean out harmful toxin in the blood, and remove tartar from teeth, plus strengthen the gum. Eat as many as you desire. Try dipping them in melted dark chocolate (also high in antioxidants).

Avocados supply lots of cancer fighting antioxidants. Yes, they are loaded with fat but its good fat – monounsaturated fat. So enjoy your guacamole, but ease up on the margaritas and chips that usually go with it.

Kiwi can help reduce blood clotting which can contribute to heart attacks. Two or three kiwi a day equal a daily dose of an aspirin. Best of all, kiwi is all natural, and gives no side-effect. Kiwi is also high in fiber which helps protect from heart disease, diabetes, and colon cancer.

Watermelon contains a good source of potassium, vitamins A and C. Just two cups of watermelon provides 18 milligrams of cancer-fighting antioxidant lycopene, more than in a medium tomato.

Whether you are enjoying a wonderful slice of juicy watermelon or nibbling on pieces of summer squash, increase your intake of fruits and vegetables this season and keep up the good work of eating healthier. Remember it’s up to you to take charge of your health, so make good choices!

Hi Everyone! Sorry I have been MIA for a couple of weeks, but work has been busy and I have been traveling. 

Okay so I have been on this mission to look better, lose weight and tone up my body. My girlfriend is getting married in Jamaica in May and I have to look good! So I decided for the first time in my life that I would actually diet. I can’t even believe I said that out loud. I have always thought dieting was crazy. So yes let’s change that, I decided I would really change my eating habits in a way that I haven’t done before. I thought it would be a very good idea to cut out carbs, fruit juice, granola bars, and my favorite cheese and crackers. For those of you who have tried this, well, it’s not that hard but it’s not that easy either. Thus, I began researching the South Beach Diet and how I could apply it to my life.  Uhm Phase I is like food boot camp. You can’t eat anything except vegetables, meat and poultry, reduced fat cheese, a handful of nuts, eggs and water. Oh and fat free plain yogurt, fat free jello and sugar free pudding pops (The Original Fudgsicles are the best).  

So why do I say my version? I just finished my first two weeks (Phase I) and I didn’t do the strict diet. But I can totally tell the difference in my clothes and the scale said I lost 5 pounds. Yeah!! I kept in bananas but did cut my intake significantly, and only ate half of it at a time. I ate air popped popcorn as a snack in the evening with little salt. I also ate old fashioned oatmeal maybe twice. Now these items are not allowed in Phase I or II, but for someone who runs and does high-impact cardio, I need a banana in my protein shake to get me through my workouts at the very least. Also, there isn’t really a high protein snack outside of turkey wrapped in lettuce and that will not get me through a 45-minute workout.  Especially since protein bars are a no-no due to the carbs and sugar. Maybe it’s not the way it’s supposed to be done, but my version is still healthy and producing results. The one thing I will say about this change of eating, is the challenge you will have when traveling. Yikes! I will keep you posted. 3 Weeks til Jamaica!

Okay I have some good news about coffee and caffeine as a follow up to my post from last week. You know me, always trying to give you all the most current and accurate research that is out there. Just know there is always going to be research to top the other research and update the past science to provide the current science. So keep that in mind and stay informed to be savvy about your health. In the March issue of “O Magazine” Dr. David Katz answered a question from a reader about caffeine and the absorption of vitamins and minerals. Here is what he had to say:

• Caffeine can interfere with the absorption of certain minerals including calcium, magnesium and iron, but the loss is minimal.
• Some studies, as I pointed out in the other post, drinking coffee can thin bones but it can be offset by adding milk. He suggests nonfat powdered milk — yuck, but less calories.
• The latest research shows coffee actually contributes nutrients to our daily intake. It’s the leading source of antioxidants in the American diet and primarily because we drink so much of it. (Who knew?)
• Research also suggests drinking up to three cups a day can actually have beneficial effects on health.  Mineral loss can be offset by eating plenty of fruits and vegetables, as well as taking a daily multivitamin and mineral supplement.

Okay so maybe we don’t have to give up our coffee entirely, but I still think too much caffeine is just not good for you. Everything in moderation. Seriously, if it was okay, would there really be a strong recommendation for pregnant women not to drink it? I also think there is still truth to losing weight by not drinking coffee. Think about it. When you tend to drink coffee, isn’t there generally a muffin, donut, bagel, or scone next to your cup? Just a thought that we probably don’t eat as healthy as we could when we drink coffee. So I am still going to give it up. I survived week one and I am sure I will survive the next 5 weeks. I will keep you all posted.

Ahhh . . . there is nothing like a hot, aromatic and smooth cup of coffee first thing on a Sunday morning. Oh and a Monday morning to get you going! I love to mix my grinds with a few dashes of cinnamon. It gives it a nice tasty kick to your cup of java. But now, my mother has ruined it for me. She told me today that she read a study, article, something, that stated if we just stopped drinking coffee daily, we could lose 10 pounds! Is that decaf or caffeinated? Because I only drink decaf. Maybe that doesn’t count.  I don’t know, let me weigh this . . . being able to actually hold a conversation with my colleagues on a Monday morning by 10 a.m. or fitting into a pair of size 10 jeans. Such a tough decision!  I think I may go for the jeans! I may be a little less sociable in the morning, but I’ll look good as I walk by grouchy!!   

So I am not sure how much truth there is to this, but it’s worth a try. Let’s face it, we all know that once you add the flavored cream and/or sugar to the coffee, the calories have gone up. And if you are a latte or mocha kind of girl, then you are already looking at 300-450 calories and 20-30 grams of sugar. Let us not forget the whipped cream.   

Many of us already know that caffeine really isn’t good for us. It’s been linked to several women’s health issues such as infertility, osteoporosis, and low birth weight babies. So for those of you who drink caffeinated coffee regularly, the news may not be so great. You too, may want to go for the  jeans. In the bit of research I did, I found that caffeine can increase hunger and therefore making it more difficult to lose weight. No wonder every coffee shop has delectable pastries just begging for you to buy them. I have also heard that coffee can increase the level of toxins in your body, again making it harder to lose weight as your body is attempting to push the toxins out to decrease fat. Definitely some food for thought.

As you sip on that morning java while reading this, you may want to think how your body responds to caffeine.  Is it the best thing for you and your health? Try replacing it with something like a skim, hot chocolate or green tea. They are definitely less addictive choices. I will let you know in 6 weeks if giving up coffee really helps you lose 10 pounds.  I can feel the withdrawal already, wish me luck!

That’s right ladies (and a few gents who skim my blog) WE are at the halfway mark til Summer! It’s March and that means we have three months until June — the start of hot weather, shorts, and cute summer dresses. So I am sure you have all been sticking to your workout regimen since the beginning of the year, right? I hear some mumbling and a few excuses. Okay I have to admit, I too slacked off, but only a little. We are all entitled to a tiny bit of slacking, but never lose sight of your goal. Keep your mind focused on being healthy, eating healthy and thinking in healthy ways. Remember, envision the body you want and the way you want to feel; and you are halfway there.  

So, for the last 10 days I ate hotel and conference food, ugh! Which by the way, can be very heavy and rich. I am not used to eating such hearty food for breakfast, lunch and dinner. I usually eat about 5-6 meals a day with lunch and dinner being moderately heavier than my snacks. I can’t eat a heavy lunch because I WILL fall asleep at my desk. I also travel a lot, so I have to be cautious about what I am eating at all of these different conferences and meetings. So let me just give a couple of tips for those who are traveling for work or attending a lot of Spring conferences:

• Apt for the lighter meals. If you have to eat in the hotel restaurant go for the Chicken Cobb Salad (every hotel has one) with the salad dressing on the side, grilled salmon or another high protein and veggie dish.
• Skip the dessert, bread and starch during the luncheons and dinners. Every conference has at least one of these special meal sessions. It is always either chicken or salmon with a creamy sauce and probably risotto, pasta or rice. I say eat only the meat, fish or poultry and the vegetables.  You will not feel as stuffed.
• Say no-way to continental breakfast! Yes I know the budget is tight and it’s better to just eat the complimentary breakfast. But you are doing your body a disservice by consuming the high in sugar yogurts and pastries. Get up a little earlier, go for a walk or ride on the stationary bike in the hotel fitness center, and then hit the breakfast buffet for some protein and fiber. You will feel more energized and less hungry throughout the day.
• Bring your own snacks for those in-between meal times and session breaks. Kashi bars, yogurt covered raisins and trail mix are much better than the hotel gift shop selection of candy bars and chips.

Yes, that’s right here I go again with another post on germs! Hey, I can’t help it! People send me emails about this stuff and I feel it is my duty to inform you all about anything that can jeopardize your health. So here is the latest . . . lemon slices in water from restaurants. Now you know how you will ask for water with lemon? To give your H20 a little zest? Okay, after watching this YouTube video, tell me if you will EVER do that again. Who needs lemon in their water anyway?!? I am sure I don’t have to remind you of the effects that “staph” and bacteria can have on women’s health. If you need a refresher, go to my post on “Germs, Germs, Germs.” from www.brightcove.tv posted with vodpod