Get Healthy Guilford Blog

Preparing myself mentally and emotionally for the next 30 days

larmeniox — Sun, 08 Nov 2009 19:25:15 +0000

This wasn’t easy to do the first time. I did miss the ease and convenience of running to a grocery store to pick up a sandwich or salad for lunch, or picking up take-out on my way home instead of cooking. The thing that was hardest to get used to was washing all the dishes. The other things was giving up my favorite restauants and haunts for a month. So this past week, I made a point of having lunch at Finn Castle’s, coffee at Green Bean with a vegan muffin from Spring Garden Bakery, dinner at Elizabeth’s on W. Market, & lunch at Zaytoon. Today I’m headed to the Italian Festival downtown where there’s sure to be some good food and entertainment.

Making the veggie soup

larmeniox — Sun, 08 Nov 2009 19:19:14 +0000

Making the veggie bean soup: The most economical way to make this is to start with a bag of 15 or 16 beansoup (dry beans). It includes a seasoning packet. First soak the beans in a pot with 2 quarts water (cover it) for at least 8 hours. After soaking, drain the water, add 2 quarts water and meat (chicken sausage). Bring to boil, then reduce heat and simmer for 2 1/1 hours. After simmering, add 1 cup chopped onion, 1 15 oz. can of stewed or diced tomatoes, 1 tsp chili powder, juice of one lemon, 1-2 cloves garlic (minced). Then simmer another 30 minutes. Add seasoning packet 1-2 minutes before cooking is completed. Salt and pepper to taste. (I also add fresh herbs from my garden, like chives, oregano, and some veggie stock). This makes about 3 quarts, which serves 14-16 people. After a day or so, I add cabbage, spinach, carrots, celery, chicken, and anything else that’s leftover and seems to go with soup. If you’re vegan or eat kosher, leave out the sausage and seasoning packet.

Making the chili

larmeniox — Sun, 08 Nov 2009 19:06:57 +0000

The 3 bean turkey chili is based on my Mom’s recipe. She used a stock pot and I use a crock pot. First, soak your beans (6-8 hours). I use kidney, pinto, and black beans. Open a can of whole tomatoes (28 oz) and crush them. Add tomatoes, and enough water to cover the beans, to beans and begin cooking them in a crock pot. Add some salt and pepper. Add a small can of tomato paste. When the beans have cooked a few hours, chop some onions (about 1/2 cup) and garlic (a clove or 2) and saute them in a 10-12 inch pan in a tablespoon or 2 of olive oil. Then, over medium heat, add the ground turkey (about a pound) and brown it. Add this mixture to the beans and tomatoes. Add a few tsps. of chili powder and a small amount of cayenne, if you like hot. Add a tsp. or 2 of sugar and salt to taste. Cook a few hours. Add a small can of shoe peg corn. Stir it every once in a while and taste and add spices as needed. This gets better the more you cook it so it’s better after a few days, and you can store it and reheat, or freeze it.

A little info about eating smart

larmeniox — Sun, 08 Nov 2009 18:54:39 +0000

I am not a registered dietitian, but in the Get Health Guilford Coalition, we have many RDs and nutritionists who are generous with their expertise. Jeannie Sykes helped me with the original food plan and sent some great recipes that I will pass on to you. My trans fats experts have given me lots of good material on trans fats and how to avoid them. And I’ve picked up a lot of helpful information just doing my job as Director of Get Healthy Guilford. So here are some starter tips for you:

1. Get 5-9 servings of fruits and veggies every day. (Veggies drowned in fatback, butter, and cheese do not count.
2. Salad and greens are good! Salad covered with high fat dressing is NOT.
3. For meals, have a protein, carbohydrates, and a small amount of unsaturated fat (for example, olive oil ).
4. If you want saturated fat, eat it in small portions and go ahead and have the real thing (butter not margarine).
5. The best carbs are vegetables, fruits, & whole grains.
6. Eat lean protein that is baked, broiled, grilled, or otherwise prepared with minimal fats.
7. Avoid sugar & artificial sweeteners.
8. A little alcohol is ok. For women, the latest research indicates that 2 drinks per week is healthy. For men, 3-4 is ok.
9. Drink water. A healthy substitute is green of black tea, unsweetened, and decaf is probably best.
10. Your plate should be colorful, ie., green, orange, red, blue, yellow, purple.

Now maybe you’re thinking, I can do this EXCEPT I have to have my soda, or chocolate, or ice cream. Well, those foods should be eaten in moderation only and they cost to much! Not just in monetary costs, but in the long-term cost to your health. Moderation is 1 oz of chocolate per week, 1 soda per month, 1 child size cup of ice cream 3-4 times a year.
I decided a while back that giving up everything was not my style. I like chocolate malted milk shakes a lot. So I allow myself 2 milkshakes a year. Yep, uh-huh. 2 a year. I enjoy every drop.

But, this plan is more about eating healthy on a budget, not about weight loss. You aren’t giving these favorites up forever, just for 30 days. I’m challenging you! and I’ll bet you’re going to feel so great when you are eating smart, you won’t miss those indulgences. Can you make a committment to this for 30 days?

Tomorrow is the big day!

larmeniox — Sun, 08 Nov 2009 18:31:06 +0000

Tomorrow is the big day! Day #1. So to get ready, I’ve purchased a few starter items: peppers and onions, cheese, apples, dry beans (uncooked) for chili, ground turkey for chili, tomato paste and whole (canned) tomatoes for chili, fresh spinach, carrots, turkey bacon, plain yogurt, eggs, 16 bean soup mix, vegetable stock, & celery. I’ve started soaking the beans so I can get the chili and veggie bean soup cooking tonight. I already had green and black tea on hand from the first round of “30 days” and I have the herbs, spices, and other staples I need.

Tomorrow I’ll do news spots at 6:45 am and 7:45 am, then head to the health department to talk with someone who is using food stamps and WIC. If things go according to plan, some folks from Elon’s Channel 14 will be following me to do some shopping and have lunch. They are doing a piece on food stamps. When they mentioned lunch I had to let them know that on food stamps I can’t purchase food in restaurants, but I’d be open to having them treat me!

Going Shopping

larmeniox — Sat, 07 Nov 2009 03:16:26 +0000

It’s time to go shopping! I’m gathering my reusable shopping bags, my list, coupons, and my iPOD. Shopping is more fun for me if I’m cruising the aisles listening to Joe Cocker or Aretha Franklin.

In my first 30 days on a food stamp budget, I learned that Walmart has the best deals on dry, frozen, and canned goods. I prefer to buy my produce elsewhere. I found great produce at most other stores, but the best deals at the Super G. I also found great deals on seafood at the Super G. I looked in the sale bins at several stores for chicken and I found ground turkey in bulk that was very inexpensive. So for my shopping, I’m heading to Walmart first, then to Super G.
Remember, for items you’ll use for 30 days, like tea, oatmeal, eggs, English muffins, rice, etc., go ahead and buy larger quantities based on what you can store in your pantry and frig. It’s more economical and many items will stay fresh for months.

After my first try at this, I had a lot of food left over (that’s still in the pantry), so I was able to stretch the budget. The hard thing is not picking up those easy-to-prepare items like breakfast bars, individual yogurts, canned veggies and soups, and chicken strips. Also difficult is passing up the sweets, chips, and sugar/fat laden items….AND passing up deals that aren’t on the list. I will probably have to pass up goat cheese, pre-cooked pasta, pasta sauce, wild caught salmon, capers, wine, crab cakes, oysters, and brownies from Spring Garden Bakery… I sound like a food snob. I love good food, but I love more getting my message across. And I’ll probably drop another 5 lbs.

Your Shopping List

larmeniox — Sat, 07 Nov 2009 02:54:15 +0000

The Shopping List: This list is for one person. If you are cooking for two or more, you’ll need to double or triple (or more) the quantities of these items. Some of these items you are buying in bulk and will be using the rest of the month. Make sure the expiration date gives you 2-4 weeks time.

You’ll want to allow for flexibility so you can take advantage of specials and deals. Please try foods that are new to you rather than rule them out at the get-go. If you have an allergy or intolerance to a food, substitute a similar item. For example, if you are allergic to shrimp, use fish or chicken instead.
Oatmeal (preferably the old-fashioned kind)
quart or half-gallon 1% or 2% milk (look at expiration date)
16 or more oz plain yogurt (look at expiration date)
8 oz or more cheese (I use Laughing Cow Lite & Pepper Jack)
8 oz or more feta cheese
Green tea
Black tea
1 dozen eggs
parmesan cheese
1 lb turkey bacon
1 package chicken sausage (4 to a pack)
6 oz chicken
4 shrimp
6 oz white fish (Tilapia, cod, flounder)
1 3 oz can of tuna
2 green bell peppers (or a package of frozen green, red, yellow peppers)
1 red pepper
1-2 medium onions
2-3 garlic bulbs
3-6 stalks celery
6 carrots
1 cucumber
2 servings green beans or peas
1 small can corn
4-6 lemons or use lemon juice
4-6 limes
8-10 oz fresh spinach
6 apples
2 oranges
1 mango
1 pineapple
1 melon
1 grapefruit
fresh or frozen blueberries and/or strawberries
1 pear
1 cabbage
2 white potatoes
6 sweet potatoes
mushrooms (8 oz)
2 servings broccoli
1-2 servings asparagas
small can black olives
Jam (no artificial sweeteners)
1 package English Muffins (wheat or whole grain)
brown or wild rice
pizza crust
1 lb whole wheat penne pasta
1 can tomato soup
1 6-8 oz can tomato paste
1 lb 16 bean veggie soup
1 lb lentils
1 lb red or kidney beans
1 lb white beans
1 lb pintos
2 28-oz cans of whole tomatoes
6 oz. almonds (roasted)
6-8 oz. walnuts
6-8 oz. pecans
popcorn (I use Orville Redenbachers “Natural”)
small container sorbet

The Meal Plan

larmeniox — Sat, 07 Nov 2009 02:08:54 +0000

Now for the meal plan….I consulted with Jeannie Sykes, a Greensboro nutritionist and registered dietitian, and she approved the plan I created. However, it’s fall now and some items are not in season, so we are going to tweak it. You can use the plan I’m following or use it to create a modified plan of your own. Make sure you get at least 5 servings of fruits and veggies each day, adequate protein, and minimal saturated fat. Whole fruit is better than juice. Fresh produce is best but most frozen and canned items are just as nutritious. Fiber is good. Greens are great. I’ll go over portion sizes later.

Oh–remember, you are cooking these foods. From scratch for the most part.

Here are the menus for the Week 1. You can add a healthy snack if needed. You may need to look ahead and prepare meals for the following day. You can choose 1 cup coffee or tea (or none) for breakfast. One (1) cup is no more than 8 oz. Add only a small amount of 1% or 2% milk if you must. With other meals, have water, green tea, or black tea.

Week 1

Day 1
Breakfast: Tea with 2 oz. 1% milk; Egg white omelet w/ chopped veggies (peppers, onion); 1 turkey bacon

Lunch: Water w/ lemon, Veggie/bean soup w/rice, 2 oz cheese, 1 apple Dinner: Water w/lime; turkey 3 bean chili; spinach salad with vinaigrette, carrots;

Snack: 3 oz plain yogurt w/ 5-6 almonds

Day 2

Breakfast: Green Tea with 1 tsp honey; Oatmeal with 2 T plain yogurt, 1 serv. blueberries

Lunch: Water w/ lemon, 3 oz canned tuna (packed in water) on lettuce w/ celery, carrots, cucumbers; cup of tomato soup

Dinner: Veggie bean soup; baked sweet potato with 1 tsp butter & toasted pecan pieces; baked apple with cinnamon

Snack: Boiled egg, orange

Day 3

Breakfast: Tea with 2 oz. 1% milk; Scrambled egg, 1 turkey bacon, ½ Eng. muffin toasted

Lunch: Water w/ lime; Chili (Leftover) w/ 2T plain yogurt; slaw or side salad

Dinner: Water w/ lemon, whole wheat penne pasta w/ chicken sausage, tomato sauce, grated cheese + spinach; sliced pear

Snack: Apple w/5 walnuts

Day 4

Breakfast: Green Tea; Oatmeal, with 2 T plain yogurt, 1 serv. strawberries (or raisins)

Lunch: Water; Veggie bean soup; 1-2 oz. cheese; apple

Dinner: Water, White Fish (broiled) w/lemon, almonds; broccoli w/ 1oz grated cheese; herbed rice; grilled mango slices with nutmeg

Snack: Popcorn

Day 5
Breakfast: Tea with 2 oz. 1% milk; 2 Eggs; ½ Eng. Muffin with jam

Lunch: Water w/lemon; salad, 2 oz feta cheese, cucumber slices, 3 oz grilled chicken, black olives, vinaigrette; 1/4 melon

Dinner: Pasta (leftover) with 3-4 shrimp, grated cheese, olive oil, asparagus or broccoli; pineapple slices

Snack: Orange + 5-6 almonds

Day 6
Breakfast: Green Tea; Oatmeal with 2 T plain yogurt; 1/4 melon

Lunch: Water w/lime; Bell pepper stuffed with 3 bean chili + rice & baked; lettuce salad w/ broccoli & vinaigrette; baked apple w/
cinnamon & brown sugar

Dinner: Iced unsweet tea with lemon; Baked rosemary chicken; 3-4 oz. baked potato; asparagus w/parmesan; ½ broiled grapefruit;

Snack: Popcorn

Day 7
Breakfast: Tea w/ 2 oz. 1% milk; omelet with chopped veggies & 1 oz. cheese; 1 turkey bacon; 1/2 English with 1 tsp jam

Lunch: Iced unsweet green tea; Lentil veggie soup; baked sweet potato w/ 1 tsp.butter & cinnamon; 1/4 melon

Dinner: Water with lemon; 2 slices “homemade” pizza with pepper jack cheese, ground turkey, tomato sauce, peppers, mushrooms; 2-3 oz. sorbet

Snack: Apple + 5 walnuts

Getting started

larmeniox — Sat, 07 Nov 2009 01:57:59 +0000

Let’s eat nutritiously to the best of our abilities for 30 days on a food stamp budget ($6.50/day/individual). For the next few days, I’ll post meal plans, recipes, and shopping lists to help you get started.

First, the rules, or as Pirate Jack always says, “Not rules really, more like guidelines”:
1. You have $6.50/day per person. You can purchase only food with this amount and you cannot buy food that is already cooked or prepared (in restaurants or delis).
2. If someone wants to treat you to a meal, that’s fine. If your workplace is requiring you to eat for a particular function, that’s fine also. If your neighbor wants to give you some produce from the garden or a baked item, say “thank you very much!” If this is happening every day, someone will cry foul.
3. You can use coupons, shop specials, and use freebies.
4. Your goal is to eat nutritously for 30 days, which means 3 meals a day and 1-2 snacks. If you are an athlete in training or exercise every day, you may need to eat larger portions or extra snacks. Do not skip meals. You can take vitamins.
5. You can have some products on hand. These include: olive oil or canola oil, real butter, honey, salt, pepper, herbs and spices, cooking oil spray, vanilla extract, bread crumbs, mustard, soy sauce, vinegars (I prefer balsamic and plain) and lemon juice. Add lite mayo if you can’t live without it. If you are new to herbs and spices, start with cinnamon, chili powder, oregano, cayenne, ginger, nutmeg, and a mixed herb like Herbs de Province or an Italian mix.
6. You will need some cooking equipment. In addition to a standard set of pots, I recommend a crock pot, rice cooker, a baking sheet, garlic press, grater, whisk, mixing bowls, measuring cup(s) and spoons, knives (paring, chef’s and long, serrated), cutting board, colander, tongs, metal spatula, wooden spoons, slotted spoon, ladle, can opener, & rubber spatula. A salad spinner will speed things up a bit and a microwave also comes in handy.
7. Kitchen supplies you may need are: aluminum foil, parchment paper, plastic wrap and/or bags, storage containers, freezer bags/containers, apron, towels, potholder.

Ok, now take stock of the kitchen and make a list of what’s needed.

Let’s Do It Again!

larmeniox — Sat, 07 Nov 2009 00:11:34 +0000

It is possible to eat nutritiously on a food stamp budget. I did it, lost 5 lbs without trying, saved a lot of money, and had enough food left over to last for 2 weeks. “Oh”, you say, “she’s probably one of those skinny people who doesn’t eat much.” Nope. Like many Americans, I could stand to lose 10 lbs. And I love food and I ate appropriate portions. Turns out that the nutrition experts are right: If you eat the appropriate portions of healthy food for a month, you’ll probably drop pounds, see big differences in your energy, attitudes about food, and creativity in the kitchen. And, if you need to lose, you probably will. (Note: Don’t use this plan as a weight loss plan and always see your doctor before starting a weight loss program.) Sooooo…try it with me. Let’s eat nutritiously to the best of our abilities for 30 days on a food stamp budget ($6.50/day/individual).