Grocery Cart Smarts

As I plan & prepare for my "Food Stamp Challenge", it really hit me tonight how expensive food has gotten. So, in that spirit, here are some things you can try to take a bite out of your grocery bill.

- Shop on sale. Plan meals around what's on sale or properly store good deals for later. Realize that some advertised sales aren't as good as they seem or require you to buy more than you need.
- Shop in season. Food that's out of season is often more expensive, less fresh (& possibly less nutritious), &/or less tasty.
- Predominately shop the store's outer edges. The more processed, less nutritious, & ultimately more costly items tend to be in the middle aisles.
- Consider buying generics. Many products are of equal quality but cheaper due to less flashy packaging & no advertising cost. The company may even make the brand name version. These are often positioned on high or low shelves.
- Use store loyalty cards (now often required to get sale prices).
- Use coupons. Whether you clip a newspaper's paper coupons, print online coupons, or clip electronically, this can save some money. However, it's important to recognize if a coupon isn't right for your needs (e.g., need to buy too many, cheaper to buy generic, don't like/want the item, etc.).
- Consider buying some items in bulk. Larger amounts are often (but not always) cheaper. However, it's only a deal if you can properly store items & will use what you buy.
- Be willing to put in some work... when you can. Food that requires more work is often FAR cheaper than their "convenient" cousins. (E.g., bone-in vs. boneless skinless chicken; veggies vs. pre-washed & chopped veggies; dried vs. canned beans; etc.).
Exception:  If you don't have the time or inclination, throwing away food doesn't save money! Sometimes, it may be worth paying extra for "convenience"if you're more likely to eat the food as a result.
- Create a list of items you buy frequently. Figure out which store carries each item for the best price.
- Think outside the grocery store. Sometimes, other venues (drug stores, multi-purpose stores, dollar stores, or farms & farmer's markets) can provide better prices on certain items.


For more tips & a look at supermarket tricks, check out:
- Weight Watcher's Supermarket Psychology
- Bankrate.com's 10 Grocery Savings Tips from Store Managers
- Yahoo's Financially Fit How Stores Trick You into Spending More

Hunger-- Do you accept the challenge?

The past few years have been economically tough for many Americans. To mainstream the struggle, food banks and related programs across the nation are sponsoring a "Food Stamp Challenge". Could you live off the daily $4.15 allowance... each day for a week?

I like to think that I eat fairly healthy in a sort-of thrifty way. However, considering this challenge gave me a bit of a headache. And, the FBCENC "sample menus" deeply saddened me... both as a health educator and a person.

As an exercise in awareness and humility, I encourage you to consider trying this with me (officially starts next week). Even if you only do a couple days or use a slightly higher dollar amount, it still offers a valuable perspective. Unfortunately, not all of our neighbors are lucky enough to have those choices...

Feel free to share your "Food Stamp Challenge" experiences and/or frustrations on the blog.

- For "rules" & to register online for the Food Stamp Challenge:  FBCENC Food Stamp Challenge
The Food Bank of Central & Eastern North Carolina (FBCENC) serves 34 NC counties, including Granville & Vance Counties.

- Celebrity experiences:
The Chew's Mario Batali (some creative ideas from a chef)
Phoenix. AZ Mayor Greg Stanton

- Possible Recipes or Meal Ideas:
Food Network's 4 Family Dinners for $10 or Less
Better Home & Gardens' 20 Healthy Dinner Recipes Under $3
EatingWell's Cheap Eats
Delish.com's A Dozen Healthy Dinners for $3 per Serving
WebMD's Cheap & Healthy: 15 Nutritious Foods for About $2

ABCs of Breakfast

How often have you heard that breakfast is the most important meal of the day?
Well, research has proven the old adage is actually true. Eating a healthy breakfast has been shown to go hand-in-hand with:

- reduced hunger levels later in the day (possibly why it's recommended for both losing & maintaining a healthy weight).
- a more nutritionally complete diet.

- increased concentration in both kids & adults.

- increased energy.
- lower cholesterol levels (even when eating eggs) & a decreased risk of Type 2 diabetes.

Need inspiration or new ideas? Check out:
- WebMD's The Many Benefits of Breakfast

- Kids' Health Ready, Set, Breakfast! (written for kids but great for all ages!)

- Cooking Light's 12 Smart Ideas for Breakfast on the Go

- Eating Well's Healthy Breakfast Recipes

Don't have time? Not hungry in the morning?
Read Fitness Magazine's No More Excuses- Breakfast Recipes for Every Morning.

Need a FREE Medical Check-up?

Healthy Living For a Lifetime Event

Date:  Wed., Sept. 26, 2012 

Time:  10:00am – 6:00pm

Location:  Just $ave parking lot (116 Granville Corners in Oxford... behind McDonald's on Linden Ave).
Although this event is predominately for Granville County residents, everyone is welcome!

Services:  Various health screenings including Cholesterol, Blood Pressure, Blood Glucose, Body Mass Index, Bone Density and Vascular Ultrasound. Plus, there will be informational booths regarding the many health-related programs, services, and providers located in our community.
** Note:  For the most accurate results, at least 8 hours of fasting is recommended but not required.

Cost:  NONE

Catch:  NONE
Healthy Living for a Lifetime (www.healthylivingforalifetime.com) is an initiative sponsored by Farm Bureau of NC. They seek to provide rural North Carolinians with the benefits of living a healthier lifestyle by providing FREE professional health screenings, educational materials, and resources designed to encourage a commitment to healthy living.

Please help us spread the word.  

If you have questions, contact Shasheena Atkins (Granville Co Health Dept) at satkins@gvdhd.org or 919-693-2141.

Con-mercials

Media sources are reporting that over 90% of advertising slots for the Super Bowl have already been sold. Why are companies chomping at the bit to pay a record high $3.7 million (or more) for 30 seconds of your attention?

"Put quite simply, it works!" explains a TV director. But, do commercials or other sales gimmicks really influence us?

Maybe...
- Merchandisers have learned that shoppers will buy more items if they advertise 3 items for $5 than a price of $1.67 each.
- Researchers found that both kids & adults ate more while watching TV with junk food ads (vs healthy food ads or non-food ads). Ironically, participants ate more of whatever snack was offered... not what was advertised. Interestingly enough, participants were unaware of the influence. To read a summary of the study, go to Psychology Today's Sneaky Commercials.
- Concerns are being voiced about the impact of "food porn" (close up, doctored photos of food). Ever seen a tasty looking treat on TV & get a craving? (Then, ever feel disappointed when you get the item? Much like pictures of models, professionals use lots of tricks to create the perfect image...)

So, what strategies are used to influence our behaviors?
- Scarcity:  An item is said to be limited in quantity, availability, or temporarily has a lower price.
- Authority:  Recommended by an "expert" (e.g., as with many diet plans/pills or fitness gadgets)
- Commitment:  Often based on an adopted or desired lifestyle choice or value system (e.g., "all-natural", no carbon footprint, etc.)
- Likability:  You like & trust the seller (e.g., a celebrity or your own family member).
- Consensus:  It is portrayed that everyone else is doing or buying it.

To learn more about the "tricks of the trade", check out:
- Advertising- What psychological tricks do they use? (4 minute video)
- Media Awareness Network's Food Ad Strategies List

Since the influence may be on the unconscious, health advocates recommend limiting TV time. Check out Eat Smart, Move More's Tame the Tube Tips for ideas.

Assignment-- Watch some commercials to identify the strategies used & the likely target audience. Share some of your favorites with us!

Pop Quiz!

It's back to school time! How much do you know about healthy eating?

Take WebMD's Test Your Nutrition IQ quiz to find out!

Need a refresher or want to learn more? Check out http://www.choosemyplate.gov/food-groups/.

Celebrate Progress

Living a healthy lifestyle is a journey...  a continual parade of choices like:

- how to spend time (sleep, be active, watch TV, etc.)  &

- what to eat (fruit or candy bar, white or whole wheat bread, etc.). 

Although each decision matters, being healthy & losing or maintaining weight fortunately doesn't require perfection. We can occasionally veer off-course & still meet our goal.

Why have goals? Well thought-out goals give us direction & a plan. Goal setting allows a confusing or overwhelming concept to be broken down into manageable pieces.

What goals should be celebrated? You don't have to wait for a huge milestone to celebrate. Setting short-term goals give us something to look forward to & help keep us motivated. However, if treats are enjoyed too often, they may lose some bargaining power.

So, what should you do when you meet a goal?

Some people splurge with food. Unfortunately, we tend to underestimate both the number of calories consumed & how long it will take to burn it off. So, a safer reward is a non-food treat. Items can range from the simple & virtually free (bubble bath, relaxing walk, etc.) to complex &/or expensive (new outfit, spa day, vacation, etc.). For maximum results, treats should be meaningful to you & commensurate with the goal (i.e., small goal reached = small treat).

For more info on how to set goals & ideas for non-food treats, check out:

- Good Housekeeping's Spoil Yourself With Small Treats

- Centers for Disease Control's Getting Started Losing Weight

- Fitness Magazine's 9 Steps to Reach Any Goal.

The Spice of Life...

Last week, we learned about some (surprising but) common sources of salt. Many companies use it as a cheap way to preserve or flavor foods. Although product selection (e.g., lower sodium soy sauce or type of cheese) can help, salt levels were often still high. So, here are some considerations.

Buying Products
- Whenever possible, buy reduced or salt-free versions. These products are often the same price (e.g., no salt canned or frozen, sauceless veggies). Any salt you add at home will be far less than companies would use.
- If you can't find low or salt-free canned products (e.g., beans or veggies), pour out the liquid & rinse contents with water a couple times to remove excess salt.
- Read labels. Choosing a different brand or variety can make a big difference!
- Can you make a similar but healthier version at home (e.g., spice mix, tomato sauce, etc.)?

Cooking at home gives us the most control over what we eat. But, many people worry that reducing salt will lead to boring, bland food. Here's some ways to infuse flavor without excess salt or fat.
- Citrus is versatile & offers a bright flavor to marinades, sauces, dressings, etc. (e.g., lemon, lime, or orange juice or zest).
- Impart a richer flavor with low-sodium broth or bouillon cubes. Another option is cooking wine (alcohol cooks off when heated, leaving just the flavor).
- Add herbs &/or spices for both flavor & health benefits. Check out:
     - NC Cooperative Extension's Cooking With Herbs (great resource for beginners or those expanding their herby horizons)
     - EatingWell.com's 8 of the Healthiest Spices
     - WebMD's Low Sodium Recipe Tips


Now, put it to practice! Try out some sample low salt recipes at:
- National Heart, Lung, & Blood Institute's DASH Recipes
- American Heart Association's Low Sodium Recipes

Sodium Shockers (aka All About Salt)

It's hardly a secret that excess salt can be tough on our hearts, especially if we have high blood pressure or other heart issues. But, did you know that it can also impact your hydration level & cause temporary gains from fluid retention (aka bloating).

Although tasting food before adding salt at the table can help, it isn't the primary problem. We often don't realize how much salt is actually in many common foods we eat! Here are some examples (&, when possible, a few comparisons...).

Soy Sauce: 900-1300mg per tablespoon (tbsp)

Light Soy Sauce: 500-600mg per tbsp

Reduced Sodium Soy Sauce: 390mg per tbsp
(BTW, this is probably far less than the average person might use...)

Raisin Bran: 200-350mg per serving

Cheese:

- 1 slice American cheese: 250mg (non-fat is slightly higher)

- 1/4 cup shredded Cheddar or low-fat Cheddar: 175mg

- 1/4 cup shredded whole-milk mozzarella: 175mg (vs. low-fat: 200mg or non-fat: 210mg)

Tomato Sauce:

- Canned: 300-650mg per serving

- Glass Jar: 320-520mg per serving
(The average person usually eats more than 1 serving of pasta at a sitting so we're likely consuming more than one serving of sauce, too.)

The current recommendation is a maximum of 2,300mg of salt per day (although experts are considering lowering this amount). Those with heart issues are urged to aim for 1,200 - 1,500mg.


For more information, check out our blog post from 2/21/12 & WebMD's Salt Shockers.

For tips on dealing with an uncomfortably salty meal, check out Bloat Busters. ***NOTE:  If you have health issues, please consult your healthcare provider or pharmacist before trying these tips.*** 


As you can see above, our daily totals quickly add up. But, don't despair... You aren't destined for an eternity of bland food. Next week, we'll talk about tasty, salt-free ways to spice up food!

Making change...

Have you ever thought, "I'd be skinny or healthy if only I ____ or didn't ____..."?

In this blog, we stress the importance of regularly making healthy choices. A healthy lifestyle does NOT require perfection or 100% "compliance". It's okay to occasionally indulge (ideally planned; but, definitely done in a reasonable way).

However, sometimes we realize that our occasional treat is being enjoyed more often. Perhaps, we notice that our treat's portion size has swelled over time... Or, we begrudgingly acknowledge that our temptation is likely interfering with our goal (whether it's to be healthy, lose weight, get in shape, etc.)...

Please remember that good habits take much longer to establish. So, if/when you slip up, be patient & forgive. Identify why it happened & what you can do differently if faced with a similar situation.

There tend to be 2 schools of thought in the topic of change. Some advocate small, gradual changes (e.g., eat 1 less piece of chocolate for a couple of weeks. Then, continue to reduce little by little, etc.). Others recommend the "cold turkey" method (pick a day & stop). Different people have had success with both methods. Researchers at UNC are currently studying whether one method has better long-term results.

Regardless of your method, if you have multiple "bad" habits to change, pick one. Once comfortable with that change (when you don't have to constantly think about it, remind yourself, or struggle with it... often a few weeks), consider starting on habit #2.

For more info, check out:

- RealSimple How to Break Bad Eating Habits-- 9 common habits & suggested "fixes"

- WebMD 6 Steps to Breaking Bad Eating Habits-- Step by step guidance for identifying habits & brainstorming ways to change

- MedlinePlus Eating Habits & Behaviors-- How to identify your triggers & suggested actions