Throw Away Nation

Some people feel hesitant to eat healthier because they think it's too expensive. Planning, time, & patience can definitely help lower costs. (Search our blog for money saving tips.) However, the amount of food we throw away is often not considered as the waste of money & resources it truly is.

While throwing away food is sometimes the safest choice, a recent study has demonstrated our confusion over what expiration terms mean. This frequently results in throwing away food that is still fine to eat.

To learn about the study & why everyone is so confused, check out Yahoo News' 90 percent of Americans Confused by "Use By" Dates on Food.

 

For definitions of related terms & help judging when to say when, check out WebMD's Do Food Expiration Dates Really Matter?.

Do your fruits & veggies go bad faster than you can eat them? Planning can play an important role; however, so does proper storage! Check out Real Simple's extensive list of How to Store Fruits & Vegetables.  

Mediterranean Diet 101

Multiple studies show that eating a Mediterranean diet can greatly improve your heart health & may offer weight loss (or maintenance) potential. There's also promising indications that it might help ward off other common health concerns.

Since many countries surround the Mediterranean Sea, there isn't one specific formula or diet plan. Eating in the Mediterranean style focuses heavily around fruits, vegetables, whole grains, beans, fish, & healthy fats (like olive oil & nuts). It also encourages reducing added salts, sugars, & the unhealthier fats (less animal based saturated & avoiding man-made trans fats). Being physically active is a great way to further enhance the health benefits of this eating style.

Benefits include that there are lots of choices, no foods are off limits, & it can easily be personalized. There are lots of recipes available online. While some of the ingredients might initially appear pricy, smart shopping & planning can keep costs fairly reasonable.

For more info, check out:
- US News' Mediterranean Diet-- What You Need to Know
- Mayo Clinic's Mediterranean Diet for Heart Health
- Dr. Oz's Mediterranean Diet Shopping List (don't overlook the link above the list's orange box.)
- Oldways' May is International Mediterranean Diet Month (please keep in mind that there's lots of free info online; however, the 8 basic tenets listed at the bottom offer a nice summary. Their home page also has some helpful links.)

Or, use our search box (on the left sidebar) to check out prior blog posts on many related topics like salt, sugar, types of fats, whole grains, shopping on a budget, eating more fruits & veggies, etc.

Lunch Rush

Lunch is the time to re-fuel your mind & body. Aim to include lean proteins, small amounts of healthy fats, whole grains, & fruits & veggies. This combination will slowly release energy throughout the afternoon & help you feel full longer. Excessive amounts of sugar, salt, fat, & caffeine can make you feel sluggish.

Packing your own lunch easily allows you to control what you do (& don't) eat. While it's also often the financially responsible thing to do, it's easy to get into a rut or feel like there's insufficient time. So, here are a bunch of new ideas & twists on old favorites!
- WebMD's Cheap & Healthy Brown-Bag Lunch Ideas (for Grown-ups)
- Shape's 10 Quick & Healthy Brown Bag Lunches
- Greatist's 35 Quick & Healthy Low-Calorie Lunches
- Parenting's Healthy Lunches for Kids
(Still not sold? There are lots of other healthy lunch recipes out there.)

Consider these other lunch-time tips!
- Avoid eating at your desk. It really doesn't enhance productivity.
- Take a few deep breaths & a few minutes (or longer, if you can) to stretch, walk, or be active. It helps clear your mind, lower stress, lower blood pressure, improve productivity, etc.
- There are benefits & disadvantages to eating with co-workers. Co-workers can either positively or negatively influence your healthy habits. Some people also recharge better with others around while some feel better after some time apart. If you have the option, see what works best for you.

The Benefits of Breakfast

For many, mornings can be pretty hectic! However, studies have shown that eating a balanced breakfast can help with: 

- weight control;

- concentration, focus, & learning;

- strength, endurance, & energy;

-  & managing certain health measures.

(For more details, check out WebMD's The Many Benefits of Breakfast.)

Experts recommend including a variety of whole grains, lean proteins, low or non-fat dairy plus fruits & veggies to achieve a balanced breakfast. (The fiber, protein, & small amounts of healthy fat helps keep you feeling full.) Need some quick, grab & go ideas?

- WebMD's 17 Simple, Healthy Breakfasts

- WebMD's 10 Quick, Morning-Proof Breakfasts

- Spark People's Quick & Healthy Breakfast Ideas (also check out articles at the bottom about how to choose healthy cereals & new oatmeal ideas)

- Food Network's Best Healthy Breakfast Recipes

Grabbing breakfast out? Check out Yahoo Health's Our Favorite (Healthy) Fast Food Breakfasts.

Remember, you don't have to eat perfectly every time to be healthy!