October Newsletter - Theres No Excuse To Not Eat Healthy

With the cost of food rising, eating healthy seems to be more of a burden than a benefit. Little do people know that there are many ways to eat that are healthy and fun while keeping cash in your wallet. You don’t have to go to the brand name stores to get healthy foods because many foods you wouldn’t think are good for you are in fact healthy options. Here are the top ten healthiest and cheapest foods: 

1.) Brown Rice
2.) Beans
3.) Eggs
4.) Sweet potatoes
5.) Canned tuna
6.) Bananas
7.) Whole wheat pasta
8.) Frozen vegetables
9.) Canned tomatoes
10.) Flank steak

Although those options don’t seem like the tastiest choices they will allow you to save. There are so many different cooking techniques that all those foods can be ultimately cooked into your favorite dishes. For example brown rice. Rice is a staple food to many different cultures. Brown rice is a whole grain as opposed to white rice leaving the grain rich with the original nutrients. Since the grain is layered, to make white rice they need to remove the top layers of the grain to get the polished white grain which just packs on the empty calories. Like stir-fry? Brown rice is perfect to add with stir-fry. You can also serve it with your favorite soups or stews or tossed in a salad. There are so many different dishes you can prepare, the possibilities are endless. As for whole wheat pasta, they have nearly three times the amount of fiber as regular pasta. Like brown rice, whole wheat pasta fills you up faster and for longer which in result means you will eat less.

Did you know that a serving of rice and beans gives you all the nutrients you would get from a dish with a steak? Beans are a low glycemic index food so they provide the body with energy over a long period of time. They are also rich in fiber and protein so they keep you feeling more full and satisfied without the sugar or fat crash later. Since there are so many types of beans that you can buy, a variety will never be an issue. Beans are sold dry and in bulk so they are extremely economical.

Through previous belief, eggs have been given a bad name they are actually full with necessary nutrients. Just one egg supplements about 11% of your daily recommended allowance of protein. They sell for about $1.50 at your local grocery store so they are extremely economical. Another great buy are sweet potatoes. Sweet potatoes are loaded with nutrients and are very low in calories with each spud weighing in at about 95 calories. Typically, a sweet potato contains vitamin C, vitamin A, potassium, fiber, and calcium and skin is loaded with antioxidants.

Fish can be very expensive but they are rich in omega 3 fatty acids which is necessary for the body. A much more affordable food is canned tuna, which provides all the same nutrients for about 62 cents a serving. Omega 3 fatty acids help lower cholesterol, control blood pressure, and lower the risk for strokes and heart attacks. They are also rich in protein, minerals, and vitamins. They do contain high levels of mercury so canned tuna should not be consumed every day. Flank Steak is also an affordable way to eat your daily servings of protein. Lean meats are a great way to maintain red meats in your diet while sating fit. Lean meats have much less flavor and a rougher texture but it is rich in zinc, protein, iron and vitamins. If cooked in the right way that tasteless rough meat can be made into a lean meat saturated in delicious flavors. An acidic marinade breaks down the meat giving it a softer texture and supplementing it with much of the flavor.

Lastly, frozen vegetables, tomatoes, and bananas are foods that are great for keeping money in your pocket while keeping the nutrients in your body. Fresh produce is expensive and if not used before going bad you are literally throwing your money away. Frozen vegetables can last months in the freezer and are low in calories, high in fiber and full of vitamins. Did you know that tomatoes help the body absorb nutrients? Cooked tomatoes allow the body to absorb lycopene, a powerful antioxidant. Since they are canned they will last much longer than fresh tomatoes.

Overall eating well can be cheap but that doesn’t mean you have to sacrifice flavor. All the foods listed are a cheaper alternative to the inexpensive junk food that children love to eat. Bananas are a great source of potassium and if served with peanut butter can be a great afternoon snack. Kids love it why can’t you? 

Written by College Blogger

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Here are some Child Safety Tips Preparing for the Halloween Holiday.

Carve safely

  • Are your children begging to carve pumpkins? Make Halloween safety a family affair. 
  • Decorate with markers or paint. Let young children draw faces on pumpkins with washable markers or child-friendly paint. Leave any carving to an adult. 
  • Use candles with care. Place candlelit pumpkins on a sturdy surface away from curtains and other flammable objects. Never leave candlelit pumpkins unattended. Better yet, light pumpkins with flashlights or battery-operated flameless candles instead. 

Get clever with costumes

  • From furry animals to princesses and superheroes, choosing costumes wisely is an important part of Halloween safety. 
  • The brighter the better. Whether you buy a costume or make one yourself, choose bright colors and flame-retardant materials. If your child will be trick-or-treating outdoors after dark, attach reflective tape to his or her costume. 
  • Size it right. In case it's chilly outdoors, make sure your child's costume is loose enough for warm clothing to be worn underneath — but not long enough to cause tripping. Avoid oversized shoes and high heels. 
  • Skip the masks. A mask can obstruct your child's vision, especially if it slips out of place. Use kid-friendly makeup instead. 
  • Limit accessories. Pointed props — such as wands, swords and knives — may pose safety hazards. 

Dr. Castelluber
+201 933 2333

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