How can I lose weight the healthy way?

We all know what this time of year brings: resolutions. So, if you happen to be setting goals for a healthier lifestyle this year, good for you! I would recommend focusing on a healthy lifestyle rather than a number on a scale.

However, if you are trying to lose weight, here are some tips for doing it the healthy way.

1) Don't restrict calories to an extreme. Eat at least 3/4 the number of calories that you burn in a day. Say a person needs 2000, that means they shouldn't go below 1500 calories. Why? Your body needs nutrients to run. Dropping below this level will make it almost impossible to get those nutrients. You'll have to make these calories count, too. You have vitamin, mineral, and protein needs that must be met, so focus on fruits, vegetables, and whole grains, with some low-fat dairy or meat thrown in there. You can find your calorie needs by going to this website (http://nutrition.about.com/od/changeyourdiet/a/calguide.htm) and solving the formula with your height, weight, and activity level.

2) For the reason explained above, take a multivitamin supplement.

3) It is unsafe to lose more than 1-2 lbs per week. If you are losing more than this, you are most likely eating an inadequate diet and may be losing mostly water weight. This is not good for you!

4) A healthy "diet" does not ask you to do things that sound crazy. A healthy diet is common sense. Anything else is just an unethical person trying to make money off of you. You need to be eating meals, not liquids only. You need to be eating a variety of foods, not meat or vegetables or whatever else only.

5) No non-carb diets. These are a scam! Your brain NEEDS carbohydrates for fuel. Without them, you go into something called ketosis, which means your brain has to use a different source of fuel called ketones. Burning ketones causes toxins to build up in your body! This is similar to what happens in untreated cases of diabetes. You will lose weight, but it will only be water weight, and you will be literally killing yourself in the process. It's fine to cut out the pasta or the bread, but make sure you're still getting fruits and vegetables and a few whole grains in there. These are the best food sources for your brain!

6) NO diet pills. In my opinion, there is no safe diet pill out there. Don't forget about the results of Phen-phen. This was an FDA approved drug that ended up killing a lot of people and giving many others life-long heart problems. What appears safe today may not be tomorrow. Be smart and stick to the time-tested only true and healthy way to lose weight: burn more calories than you eat. This means a combination of diet and exercise, not one without the other.

7) The rules above apply to men and women, but I a would be much more careful trying to lose weight as a woman, especially in the childbearing years. The fact is, women need some fat on their body and adequate calories in order to keep their reproductive system healthy. If these needs are not met, you may lose your period. This is a bad sign! Do not follow diets that say it is a normal side-effect. It may cause permanent damage, so take that into consideration.

8) Most importantly: You are beautiful no matter what the number says on the scale. It is WAY more important to be healthy than skinny, and being healthy is definitely achievable for everyone! Set goals that make sense for you. Don't compare to others, or even your old self. Just try to be a little better today than yesterday.

9) Good luck!

What should I eat when I'm sick?

I spent last night going back and forth between freezing and burning up. I knew something was wrong when I started to feel cold in my 80 degree apartment. It turns out I'm sick. Don't worry, I'll be fine. But since I don't have the energy to do anything active today, and my mind is thinking of all things sick, I figured I'd write a post about just that.

There are billions of rumors about what you should eat when you're sick. Most people think eating this or that will make them get better quicker. While I don't know everything that does and does not help, I'll share what I do know.

1) Taking loads of vitamin C will only help if you're deficienct. If you eat fruit or green leefy vegetables everyday, or are taking a supplement, you probably already get enough vitamin C. But if you think it really helps, by all means eat that orange or take a vitamin C tablet, just be careful not to overdose. Too much vitamin C can lead to diarrhea...yuck!

2) Do you have a cold? If so, the best supplement you can take is zinc. It has been proven to help reduce the length of the cold. You will find it in the cold medicine isle. Just look for the zinc cold remedy. This is much more affective than taking a whole bottle of vitamin C tablets.

3) As important as vitamins and minerals are,  protein is usually more important when you're sick. Your body is using up protein like crazy to fight whatever illness you have. The more severe the illness, especially if you're body goes into shock, the more important protein is. So, if you're staying home sick, switch your breakfast from cereal to eggs, yogurt and milk. Try to get more protein without loading up on too much meat if possible. Meat is not the easiest food for a sick body to process.

4) Drink! I mean water, juice, milk, or Gatorade. Anything else will probably not help, especially soda and alcohol. Try to drink double what you would on a normal day, but obviously not all at once or you could become even more sick. Fluids will help your body fight infection and replace water lost from sweating, vomiting, or diarrhea.

5) Why do people crave simple carbs when they are sick? I know when I'm sick all I want is a bowl of ramen. I probably don't have to tell you that ramen is not exactly the healthiest food. Neither is your canned chicken noodle soup. So why do we want these things? Because they are easily and quickly digested. Normally that's a bad thing because we would rather eat something that takes longer to digest and keeps us fuller longer. However, lack of appetite and energy pretty much always come when we're sick, so the easier it is for our body to get those nutrients, the better.

6) So I know you've been tempted to buy those products that claim they boost your immune system and make you heal faster. I personally don't believe in them, and they certainly aren't worth the money. However, they won't hurt you, and if you're certain they work for you, go ahead and use them. The placebo affect here is great. You think it works so it does. More power to you!

7) I've heard all sorts of crazy theories about which fruits and vegetables help boost the immune system when you're sick. My theory is that all of them do, but you should be eating them on a daily basis, not just when you're sick. Here are my favorite sick foods because of their antioxidant qualities: Berries, beets, spinach and similar green leefy veggies, citrus fruits, nuts, fish, tomatoes and carrots. There are obviously many more, but these are the most normal and are found year round.

We've come a long way in the medical field since the days of blood leeching and other harmful practices, but we still don't place enough emphasis on nutrition. Your doctor may have taken one or two nutrition classes in his/her twelve years of schooling. That's it! And they probably don't remember a thing. It's up to you to take your nutrition into your own hands and make healthy choices. It'll make all the difference in how soon you get better and even how long you live. You can do it! :)

-Kamie

How Do I Eat Healthily On a Budget?

I always felt a tiny bit embarrassed on the first day of school when the teacher would ask each of the students to share their name and a hobby or talent they had. I always felt I had nothing to say. I'm not musically minded, nor have I ever had other than a passing flirtation with sports. I definitely don't have any of the obvious talents that most people are apt to share in a situation like this. So, for many years I secretly felt I must not be talented or special at all (have you ever felt this way?). The only thing I was good at was getting an A in school, which has little to no actual impact on my life today as a stay at home mom. But here's the thing, I've learned recently that I do have talents! A whole list of them (and a bucket full of weaknesses too lol)! But they aren't the kind of talents that you would share with the whole class. For example, a few people have given me quizzical looks recently as I told them my grocery budget. They couldn't believe I could live off of that for a whole month! Haha at first I thought it was funny, but when I gave it a second look I realized this is one of my talents! Frugality! Of course the world has no use for and absolutely no praise for frugality anymore, as it seems to be a dying art, but I'm proud of this talent, if only because I seem to be one of the few who possesses it these days. In interest of explaining that 1) I'm not crazy 2) It is possible to eat well on a budget and 3) You can do it too, I'm going to share some tips with you :)

The first step of establishing a budget is to decide how much money you can afford to spend on groceries (I include toiletries and other things I would typically buy at a grocery store in this number) and/or what you think is a reasonable price to pay monthly (some people have a lot of money but still could benefit from a grocery budget).

Okay, next step is to decide what you absolutely NEED (for me this includes things like milk, produce and cheese) versus what you can live without if you HAVE to (mine are meat and desserts, essentially because they are not as nutritionally critical). 

Now that you have your list, you need to find the best place to buy each item. When you're on a budget, there are several strategies you can use to save the maximum amount of money:

• Find the store that generally has the cheapest all around prices and shop there consistently. Stores like this might include Winco (my personal favorite), Walmart, and Grocery Outlet. 
• Shop the sales. This means you will go to several different stores looking for the best price for each item. One store may have great produce sales while another store might have an awesome clearance on meat. Look at the weekly ads, write down which store has which item on sale that you want to buy, and prepare for a longer shopping expedition. You can generally save a lot more money this way if you can avoid buying things on sale that you don't need.
• Use a combination of the first two strategies listed above for maximum savings!

A couple of additional strategies:

• Avoid buying in bulk unless you are POSITIVE you will eat/use it all before it expires AND it is a good deal. We all love stores like Costco and Sam's Club, but while they have good deals on some things, other things are way over priced. Don't be tricked! Do your research and make sure you are getting a good deal before you buy bulk. Also, you are throwing money down the drain every time you waste food! So don't buy more than you need.
• Some stores (I know Walmart does) let you price match. This means if you sift through all the ads, you can find the best deals at all the different stores, go to Walmart and tell the cashier at checkout the price from the ads and that's what you pay! All in one place! This is handy if you also are a Walmart fan.
• Buy the foods that are not necessarily needs but wants only when they are on sale. I know you're going to need milk and eggs and bananas whether or not they are on sale. Luckily these foods are generally reasonably priced. However, foods like ice cream and meat can go for more than $5/lb if not on sale! Don't pay this price! Wait for the sale (I like my meat $2/lb or less, which usually means no steak and lobster for us) and stock up. Meat can be frozen and will last at least 6 months, or until the next sale. The goodies you love, like ice cream and candy, will love you and your wallet back a lot more when you buy and consume them less often anyways. 
• Have the strength to walk away if an item costs more than you think it is worth. Don't forget how hard you work for your dollars! Each one is worth your sweat and tears. Decide what price you will or won't pay for certain things and stick to it! In a year, you may have to reevaluate because of inflation (prices have been rising at a sickening rate since the economic downturn!).

Here's a few tricks I've learned to apply to my cooking to make my meals cheaper (but still delicious):

• Use less meat. I know we all love the occasional hamburger or taco or some other meal that includes meat as the main enchilada, but there are lots of benefits to cutting these meals down to once or twice a week. First, meat is generally high in saturated fat, which is no good for you! A couple of bites of meat a day is all you need, especially if you are already drinking milk which has plenty of protein. So, what can you eat instead? How about a casserole with about 1/4 lb of meat in the entire casserole. You might think that sounds crazy, but generally, casseroles with pasta or potatoes as the main ingredient are plenty filling and also delicious! 
• More on casseroles: Pasta and potatoes are dirt cheap! Use them as the main item in your meal and dress them up. There are lots of delicious ways to prepare potatoes and pasta. Add a little meat, some sauce, vegetables, and possibly some cheese, and you're set!
• Eat produce when it is in season. For example, berries are both more delicious and much cheaper when bought in the summer or early fall. Oranges are better and cheaper in the winter, as are winter squash and yams. Melons are a summer fruit, but pomegranates are found mostly in the winter. Is this making sense? Of course, there are some things like apples, carrots, bananas and potatoes that are going to be in season/cheap all year long, so eat these and add whichever produce is in season at the time. That will give you are good variety of fruits and vegetables throughout the whole year and help save a few dollars. 

I know you must be wondering, "Do I really practice what I preach?" Yes, but it takes a lot of self-discipline! With a little of that, you can do it, too!  Here a couple of delicious recipes I can afford to make on by budget of $150/month or less (for two adults and one infant). 

Cafe Rio Pork Tacos/Nachos

Cafe Rio Sweet Pork 

Ingredients

• 2-3 lbs. boneless pork (I bought about 2 lbs boneless pork chops for $1.78/lb)
• 1 12 ox. can Coke (I bought 24 oz coke  for $1.18)
• 1/4 c brown sugar (1 pkg is about $1.50 - so 1/4 cup is maybe $.25)
• 1 12 oz. can enchilada sauce (I bought at Walmart for $.75)
• 2 cloves minced garlic (1 garlic is about $.50, so 1 clove is $.10 ish)
• 1 small can diced green chilies (I bought at Walmart for $.65 I think...)
• 3/4 C brown sugar (About $.75)

Instructions

• Marinade pork for at least 2 hours or overnight in can of coke and 1/4 C brown sugar.
• Pour pork and liquid into crock pot and cook on low for 8 hours or high for 4 hours.
• Remove meat and shred. Discard liquid
• Put meat back in crock pot and add enchilada sauce, garlic, green chilies and brown sugar.
• Cook for 30-60 more minutes. If there is excess liquid drain some off.

Copyright © YourHomeBasedMom

I served my pork over cheese covered tortilla chips, but it can also be served in a taco, burrito, or salad. To garnish, I made homemade pico de gallo and guacamole. Both are really simple. I make a small batch of both (only enough for the one meal and maybe the next day for lunch) because the leftovers don't save for more than 24 hours and they are easy enough to make again in a hurry.

Guacamole: Mix together all ingredients in a small bowl

• 1 avocado, mashed
• 1 tbsp chopped onion 
• 1/4 tsp salt
• 2 tbsp lime juice
• 1 tbsp coarsely chopped cilantro

Pico de Gallo: Mix together all ingredients in a small bowl

• 1 tomato
• 2 tbsp chopped onion
• 2 lime juice
• 1 tbsp coarsely chopped cilantro

My total cost for the pork (feeds my husband and I for several days worth of meals and can be frozen if leftover) is about $8. Add in the cheese, chips and toppings, and your at about $12 for at least 10 meals worth of food. That's only a little over $1/meal and it's totally delicious! This is one of our favs!

Tortellini Soup

Ingredients:

• 2 lbs dry tortellini pasta (I found this for about $2 at Winco)
• 2 cups chopped spinach (I used a bag for $1.68 at Winco)
• 2 tomatoes, diced (about $.50)
• 1 small onion, chopped (about $.65)
• 1 large chicken breast, shredded ($1.50) - notice the meat is sparse
• 2-3 chicken bullion cubes to taste (I usually buy these in bulk, so I don't count them in the cost)
• 1/2 tsp black pepper
• Parmesan cheese to garnish (optional) - this is a more expensive item that can be used if you find a little extra room in your budget.

Directions:

Boil the chicken in a small pot of water until fulled cooked, then drain and shred. In a different pot, cook the tortellini in about 5 cups of water, bullion, and pepper. Add the vegetables after about 5 minutes. Pasta and vegetables should all be tender when finished (about 12 minutes total for tortellini). Garnish with Parmesan cheese if desired. 

So the total cost for this meal is around $7 and it makes enough for about 8 bowls of soup. That's less than $1/meal! And it is a flavorful and hearty soup perfect for winter. 

Alright, so I hope maybe you might believe me now that frugality is possible. Maybe not. I know everyone's budget is different, but I think we can all benefit from being a little wiser with our pennies, and who knows, you may even come to enjoy it! 

-Kamie

What's Your Definition of Healthy?

There are a lot of definitions of the word "healthy" out there. Honestly, I know there is at least a tiny part of each of us that would like to eat a bit more on the healthy side, but that can be a real challenge when "healthy" can mean so many different things. One person may tell you that to be healthy, a food has to be low in calories. Another person might tell you that it must be low in fat or in carbs. Others will tell you that healthy foods are high in a certain nutrient, say protein or vitamin C. The truth? They're all right and they're all wrong. Healthy is MUCH simpler than that. Think back for a moment to the days when diabetes, cancer, and auto-immune diseases were much less common. What were they eating then? Much less soda and potato chips and a lot more fruits and vegetables.

Here's my take on what healthy means:

• Whole foods are great! What does that mean? Check out the ingredient list. The fewer weird or unrecognizable things on the label, the closer it is to being a whole food. Fruits and vegetables, dairy, unprocessed meat, and some grain-based foods apply. Take these deliciously simple foods, combine them together, and make a yummy homemade recipe. I'd take homemade over store-bought any day. Then YOU can control what's in it. 
• Low calorie does not necessarily mean healthy. Take diet soda. NO nutrients whatsoever, and may even be worse for you than the regular stuff (the jury is still out on this one). Or water, 100% calorie free! But you can't live on a diet of only water, can you? No. If you follow the low-calorie rule, you'll probably miss out on some wonderfully healthy foods that are higher in calories. Some examples: Peanut butter, cheese, milk, and avocados. These foods are great! The key is to eat only a little of them at a time. A spoonful of peanut butter with an apple, a couple of slices of cheese with whole grain crackers, or a slice of avocado on your tacos. Oh, and I hope you are having a glass of milk every night with dinner (or milk substitute if you're allergic). Try skim if you're worried about the calories. 
• Everything else in moderation. Doritos, Lucky Charms, Snickers, etc. You know your favorite "unhealthy" food of choice. You can have these every once in awhile, but don't make them your main course. Use them as a snack, a reward for yourself after a long day, or even a "I just can't eat one more carrot" break. Our pitfall here in the luxuriously wealthy United States is that we have so many less healthy foods right at our finger tips, and we take their ease and yummy taste, a blessing, and overdose on it. We are in control of our own lives, and our own diets. Forget what the t.v. commercials tell you to eat, and eat the way you know your body wants you to eat. It'll thank you, trust me. 

Here's a great whole food recipe! I adapted this from AllRecipes.com. 

 Black Bean Salsa

1) 1 can of black beans, rinsed and drained

2) 1 can of whole corn, drained

3) 2 roma tomatoes, diced

4) 2 avocados, diced

5) 1 small onion, diced (you can choose red, yellow, white, or even green)

6) Juice from 2 limes

7) 1 tsp salt

8) 1 tbsp red wine vinegar (optional - I usually leave out)

9) Black pepper to taste

Mix all together and serve with chips, quesadillas, tacos, etc. 

-Kamie

Kamie's Tip of the Week: Whole Grains

Whole grain, whole grain, whole grain! Everyone is talking about whole grain! What is that all about? While it is true that whole grain foods are healthier than other grain-based foods because they contain more fiber and other important nutrients, there is a tendency to think that whole grain means only whole wheat. This is not true. Whole corn, whole rice, and other whole grains can be just as beneficial if not more beneficial than whole wheat. What are some examples of non-wheat whole grain foods? Brown rice, Kix or corn flake cereals, oatmeal, etc. Just look at the label of a food, and if the first ingredient is whole-something, than it is probably a whole grain food.

So why does this matter? Because with the outbreak of celiac disease and wheat intolerance, it is come to the attention of nutritionists that wheat may not be all it's cracked up to be. Apparently, there are certain proteins in wheat that the human body occasionally forms antibodies against, meaning that it forms an allergic response to them. That means that some people get sick when they eat wheat. You may have noticed that some people you know are just discovering that they have this allergy, or maybe you do yourself. This is becoming more common because our American society eats so much wheat! More than is healthy for us. So, my advice for this week is to eat whole grains, but to try to eat a variety of them, and eat less wheat if you can. By lessening the amount of wheat in your diet, you may protect yourself from one day becoming allergic to it and having to stay away from it entirely.

Take home message: Just like any food, wheat is not bad nor is it a super-food. It is good for you if you eat it in moderation.

-Kamie

Kamie's Tip of the Week:

This post is inspired by my chocolate loving Mother-in-Law. She will go days without eating any sugar and reward herself at the end with a day where she can eat anything she wants, which usually means TONS of chocolate. However, she usually feels pretty sick after "rewarding" herself. To her and others like her, I say, moderation is better than starvation. PERIOD. Those who justify eating tons of high calorie goodies one day by starving themselves of these goodies for several days prior will likely admit that they neither feel satisfied nor actually consume less calories overall this way.  Rather than "starving" yourself of your favorite treat and later caving to your cravings and "binging", prove to yourself how strong you are and allow yourself a small portion each day. Remember, you can eat some goodies (you have around 200 discretionary calories each day), just not a TON of goodies. You are more likely to be satisfied if you allow yourself a little each day. No food is truly terrible for you unless you eat WAY too much of it at once. Moderation is the key to a healthy diet and a satisfied appetite.

-Kamie

What to Eat When You're Expecting: The Short Version

My posts are most often inspired by something that is going on in my life. I'm 32 weeks along now, and I've realized that it would be a crime if I didn't write some advice for women who are also expecting. I've learned a lot these past 32 weeks, especially about nutrition and taking care of my own health and the health of my growing baby. So here are a few of the most important things I've discovered about eating while pregnant.

1) While I'm normally not one to recommend taking supplements, pregnancy is one time where it is a really good idea. Take a prenatal vitamin daily, starting before you get pregnant if possible. That way, on days when you fail to eat perfectly, your baby won't suffer, and let's face it, no one eats perfectly. Also, your need for certain vitamins and minerals increases a lot, and a prenatal vitamin will help you to meet this need when your diet isn't enough.

2) The first trimester (or all three if you are one of the unlucky ones) is about keeping your stomach settled. While it is important to eat healthily, it is more important to try to keep food down. If all you can stand to eat is crackers and ramen, then that's what you should eat. Be sure to take your prenatal vitamin, and eat as nutritiously as you can, but don't beat yourself up if you can't stomach broccoli and orange juice right now.

3) You are eating for two, but the second person is REALLY little. For those women who, instead of feeling nauseous, have an increased appetite, this advice is especially important. In the second trimester, you only need about 300 more calories a day, and only 500 in the third trimester (none in the first). This is equivalent to something like a piece of toast with peanut butter and a banana. This is not equivalent to a bowl of ice cream, an extra helping of casserole for dinner, a glass of chocolate milk, and a midnight snack of whatever else you are craving. Curbing that appetite can be a challenge, especially if nausea kicks in on an empty stomach. The best advice I can give is 1) Eat when you are hungry, but eat low calorie healthy snacks like fruits and vegetables or a granola bar and 2) Stay active, even if that means just taking a walk around the block every night. Eating more and moving less can lead to gaining more weight than necessary. The appropriate weight gain during pregnancy is between 25-35 lbs. Staying within this range is healthier for you and your baby.

4) Eat meat. Sure, you can get the extra protein you need during pregnancy from milk and peanut butter, but these won't help you meet your increased iron needs. Low or even moderate iron intake during pregnancy can lead to anemia (a lack of red blood cells or their ability to carry oxygen) because your blood volume has to increase a lot during pregnancy to provide you and your baby with enough nutrients and oxygen. Anemia can lead you to become even more fatigued than you already are, and may result in complications during pregnancy. Your doctor will test you for anemia, and will let you know if it ever becomes an issue. If so, and you are not eating meat in your diet, try eating a few more ounces of meat each day. Also, you can increase your absorption of iron by eating foods that have vitamin c in them along with your meat. I wouldn't recommend eating meat to excess (like the Atkins Diet), so if you are still struggling with anemia, take an iron supplement.

5) Milk, Milk, Milk! Most women don't know that low intake of calcium during pregnancy can lead to an increased risk of osteoporosis later in life. While it is true that your calcium requirement does not increase during pregnancy due to your body's increased ability to absorb calcium, I still think it is a good idea to make a conscious effort to consume enough calcium each day. How much is enough? About 3 cups of milk a day, or, if you're not a milk fan, yogurt and cheese can be great sources too. If you like tofu, this is the time to eat it more often, especially if you don't eat dairy. If you can't or won't eat any of these foods, take a calcium supplement. Starting in the second trimester, your baby's skeleton will start to harden (incorporate calcium), and if you aren't eating calcium, then you baby will kindly borrow that calcium from your bones and teeth. That could mean osteoporosis and cavities for you! So drink up :)

6) Exercise is not off-limits (unless your doctor says so of course). I wish I had realized earlier in my pregnancy that I still had a lot of energy and strength in me (although it was hiding under a few extra lbs of baby weight and some pregnancy fatigue). Someone recommended walking to me, which I tried and realized that it put pressure on all the places that hurt the most (aka my feet and back). Instead I tried yoga and jogging or biking on a machine (a LOT less pressure on your tender joints). These allowed me to get my heart pumping (not too fast, the goal is to stay under 140 beats/min) and to work muscles that are important for carrying and later delivering a baby. I feel SOOOO much better since I began exercising again. The key is to listen to your body and realize what it can do and what it can't. Don't exercise on your back after the first trimester, and don't do anything that feels uncomfortable. You have to be careful when exercising when pregnant, but you can do it!

7) What about cravings? Honestly, I still haven't decided whether cravings mean something (like maybe you need a certain nutrient in the food you are craving) or if they are random and result from changing hormones. I would say, though, that it doesn't hurt to give into normal (i.e. not dirt or laundry detergent) cravings during pregnancy once in awhile as long as you are eating healthily the rest of the time. After all, you do deserve an occasional reward for all of your hard work.

One last helpful thing: Food pyramid breakdown by trimester

1st Trimester: 6 ounces of grain (one ounce is 1 slice bread, 1/2 cup cooked rice, or 1 cup dry cereal), 2 1/2 cups veggies, 1 1/2 cups fruit, 3 cups dairy (1 cup is 1 cup milk or yogurt,, 1 1/2 oz hard cheese,1/3 cup shredded cheese) and 5 ounces of meat/protein (1 oz is 1 oz meat, 1 egg or 1 Tbsp peanut butter).
2nd Trimester: 6 oz grain, 2 1/2 cups veggies, 2 cups fruit, 3 cups milk, 5 1/2 oz meat/protein.
3rd Trimester: 7 oz grain, 3 cups veggies, 2 cups fruit, 3 cups milk, and 5 oz meat.

This is the minimum you should eat. Remember, if you feel hungry or you feel like you need to be eating more, add healthy snacks to your diet.

Well, I hope that was enlightening or at least a little helpful. Good luck!

-Kamie

How Can We Solve World Hunger?

I obviously do not have the entire answer to this question, since it is one of the most complicated and distressing issues the world is facing today. I do however, have a couple of ideas that I recently learned in an International Nutrition class at BYU.

1) Throwing money at the problem doesn't always solve the problem. Some organizations are not trustworthy or are not successful in their efforts to help. Also, local governments in areas such as Africa, Latin America, and Asia may not cooperate or be honest in using money given them to help their people. It is important that trustworthy organizations who thoroughly understand the problem and know how to solve it are involved. If you want to donate, look for an organization like this. A couple that I know of are Heifer International and Koins for Kenya, but I'm sure there are others.

2) So, once an organization understands the problem, has raised enough funds, and is in the area where the want to help, what should they do? Here's what I think:

• They need to empower the people to want to be helped and to be excited about the changes that are going to be made in their lives. If the people are not excited, no lasting change will happen.
• They need to teach the people new skills, such as gardening, farming, raising animals, etc. Giving them food only lasts a few days or so, but teaching them how to grow food for themselves that will meet their nutritional needs can last for generations.
• They need to educate the people on how to increase their income so as to be able to afford more high energy foods. This can be done by raising chickens for eggs or cows for milk. These commodities are worth a lot in third world countries. 
• Lastly, the people need to understand that by eating a more diverse, healthy diet will improve their lives. They will have more energy, be less prone to infection, have better cognitive function, and live longer. 

If you want to know more, here is a link to a video in which my professor talks about a project he and his students helped with in Kenya. http://www.youtube.com/watch?v=nTBGwTAls6w

Every 5 seconds a child dies of hunger. I hope that we who are very fortunate to live in such a wealthy country will do more to help those who, by no fault of their own, live on no more than about 2-3 cups of food each day. It's worth at least thinking about. 

-Kamie 

How Do I Take Control of My Cravings?

My mother-in-law sent me this in an email this week. I thought I would pass it on to you. It's from builtlean.com, so I'm not sure how "scientific" it is, but it seems to have some helpful tips for those who suffer from food cravings. Good luck!

How To Stop Food Cravings | 7 Tips

by Marc Perry, CSCS, CPT | March 22, 2012 |   
  
Do you know the feeling late at night when suddenly you have a massive craving for sugar?

It’s as if that chocolate bar you grabbed at the deli, or those random jelly beans you have in the kitchen are sinking deeply into your thoughts. No matter how much you try to shake the image of the food you are craving out of your mind, the image grows larger and more vivid. Within minutes, your stomach feels empty even though you just ate dinner an hour ago.

Then you reason with yourself, “Alright, I’ll have one bite to get it off my mind”. One bite invariably leads to more bites until you slam down a day’s worth of sugar right before bed.

If this sounds eerily familiar to what you experience, you are not alone. In fact, everyone experiences food cravings at one time, or another, with some feeling it more frequently and more intensely than others.

The science behind overeating, hunger, and cravings is vast and can easily fill a book. This short article will briefly explore some of the mechanisms of hunger and cravings and give you 7 actionable tips you can use to help reduce, or possibly even stop the food cravings you experience.

Physiological vs. Psychological Food Cravings

As living and breathing organisms, humans need calories and nutrients to function and stay alive. So how do you figure out how many calories and nutrients your body needs?

The short answer is you shouldn’t have to grab a calculator to figure it out. Our bodies are finely tuned machines that have evolved over millions of years to regulate our hunger. We eat when we need the calories, and stop eating when we are full – or at least that’s how it’s supposed to work.

Various theories exist as to why and how our built in hunger regulation gets seriously out of whack when presented with a plate of hot fudge brownies. The second we start eating more calories and nutrients than our body needs for survival, we start shifting from physiological eating to psychological eating, from feeling hungry because our bodies need calories and nutrients to “thinking” we are hungry because the food we are eating is so tasty we just can’t control ourselves.

Research has proven that food can be just as addicting as heavy recreational drugs. In fact, the same part of the brain that is activated by these drugs is activated by the sight, smell, and taste of those delectable foods you crave. To make matters even more challenging, food marketing companies exploit our addiction by combining fats and sugar in ways that purposely over-stimulate our brains.

The following 7 tips can help you stop your cravings that are deeply rooted in your psychology and physiology:

Stop Food Cravings Tip #1 | Take Notes

Making your subconscious habits conscious to identify in what situations you start to have cravings could be the most important step you take. Writing down the situations when you feel the cravings, or simply doing this as part of your food journal can help stop the food cravings from happening, or directly allow you to address them. The sight, or the smell of food, location, time of day, your emotional state such as if you are stressed, or lack of sleep are just some of the situations that can spark a food craving.

Stop Food Cravings Tip #2 | Rehearse

Once you identify the situations where you crave foods, anticipate these situations like an elite athlete before a competition. For example, you may say to yourself, “If I smell fresh chocolate chip muffins on my way to work, I’ll keep walking”. This rehearsal process conditions the mind to make the body react favorably before you can enter into a deep inner monologue, which invariably doesn’t work out well. The cravings process works in a linear, step-by-step fashion with (1) a cue, (2) activation, (3) arousal, and (4) release. Rehearsing stops the food cravings at the cue step before going deeper into the process.

Stop Food Cravings Tip #3 | Think Negative

Pair unhealthy foods and those foods you crave with a stream of unappealing images. It’s the exact opposite of what advertising agencies do. For example, next time you have a craving for coke, picture in your mind the thought of a large bag of sugar. Then imagine opening up the bag and scooping 10 teaspoons worth of sugar into your mouth. That’s how much sugar is in a can of coke, because there is 1 teaspoon per 4 grams of sugar, and a can of coke has 39 grams of sugar.

Stop Food Cravings Tip #4 | Chew Gum

Cravings can rear their ugly head when you are experiencing a stressful situation, or even lack of sleep. Grabbing a piece of gum can help stave off that craving for pastries, chocolate, or whatever the vice. The thought of taking out the gum, then putting the gum back in after snacking is not that appealing for most people.

Stop Food Cravings Tip #5 | Drink Water

Water is not only very important for maximal fat loss and improved health, but it can also help prevent cravings. Oftentimes, our bodies can have trouble differentiating between dehydration and hunger. When all you need is a glass of water, your body can trick you into thinking you will be satisfied with some more food. When you feel a craving, drink a glass of water and wait a few minutes. The cravings may subside.

Stop Food Cravings Tip #6 | Tighten Your Belt a Notch

This can help remind you of the lower bell flab you are trying to lose and help motivate you to avoid unhealthy food. It’s a simple psychological trick that creates a physical association that you can tie to the negative impact of succumbing to your cravings.

Stop Food Cravings Tip #7 | Purge Your Cupboards

While this tip is listed as #7, it could be #1, or #2 on the list. Purge your apartment, your desk at work, and any other place that you may have foods devoid of nutritional value. Empty calories belong in the garbage, not in your stomach! The power of “out of sight, out of mind” cannot be underestimated. There’s no reason to create any more cues, because our minds are getting assaulted with savory images of food all day long.

Some More Tips to Stop Cravings

Brushing your teeth is a tactic to help avoid late night snacking, which is mainly something that’s habitual. Many times when we eat late at night, it’s by force of habit, not because we are really hungry. Another tactic is to avoid the kitchen after a certain time at night, say 8pm. Many of us go in the kitchen like mindless zombies looking for stuff to munch on, so this “no kitchen re-entry” rule can be very helpful. Brushing your teeth and making this commitment can help prevent you from digging into that stash of oreo cookies right before bed (but hopefully you’ve already thrown out that stash of oreos).

This article is just scratching the surface of complex topics like hunger, overeating, and cravings, but I hope it was a helpful introduction for you and that you now have some actionable tips you can implement right away to stop food cravings.

Hopefully you found that insightful :)

-Kamie

How Can I Possibly Eat Enough Fiber?

You may not be aware of this, but the average American only eats HALF the amount of fiber recommended by the USDA. Now, generally I'm a glass half full kind of person, but HALF the amount of fiber you should be eating...that's more of a glass half empty scenario. Ideally, women should get 25 grams of fiber/day, and men 38 grams/day. That's a lot of fiber, especially if you're not a whole gains, fruits and veggies kind of person. So, what are some reasonable solutions to fixing this problem?

1. Exchange your favorite white bread for whole grain bread. I know, that's a tough one, but there are whole grain white breads out there that taste almost exactly like the original white bread. This should add about 2 grams of fiber per slice of bread. If you eat a sandwich or a couple of pieces of toast for breakfast, that's 4 extra grams of fiber you could be getting.
2. Switch out the white rice for brown rice. I know this can be heard to get used to, but topped with sauce you'll hardly notice the difference. And one cup of brown rice contains between 3-4 grams of fiber. 
3. Anytime you go to eat a cracker, make it a whole grain one. This simple change can add a couple more grams of fiber to your diet.
4. Keep the peel on your fruits and vegetables. The peel is where a lot of the fiber and vitamins are found. On average, fruits and vegetables contain about 1-2 grams of fiber/serving. You are supposed to get 5 servings of fruits and veggies/day, so that adds up to about 7-8 grams of fiber. 
5. Make breakfast a whole grain event. Whether it's oatmeal, wheaties, shredded wheat, cheerios, etc. breakfast is a great time to pack a lot of fiber into one bowl. 
6. High fiber cereals and granola bars are another usually tasty option if you are in need of a fiber boost. These contain functional fiber, which is basically a fiber supplement in food form.
7. If you are still running low on fiber, adding a little fiber supplement powder to your juice, smootie, or even water can give you the extra boost you need. But be careful not to take too much, because too much fiber can have it's negative effects as well. 

Okay, so I bet you're wondering why you should care about eating enough fiber, right? The reason is becoming more and more clear the most science learns about it. They have already discovered that fiber helps reduce the risk of heart disease (especially fiber from whole grains) and may be helpful in preventing colon cancer. Overall, fiber helps keep your digestive system healthy and your weight at a stable level. There have been studies that have found that women who eat more whole grain tend to weigh less. That's just an added bonus ;)

-Kamie

Kamie's Tip of the Week:

Feeling a bit cold this winter season? Tempted to run to those high carbohydrate foods to comfort yourself? Maybe what you need is a warm bowl of soup :) I discovered a yummy recipe this week: Tomato soup. Find the recipe here: http://www.food.com/recipe/kittencals-thick-and-rich-creamy-tomato-soup-low-fat-option-350894. Homemade soups are generally better for you because they have fresher nutrients and less sodium.

A few tips: If you're not a huge tomato fan, add more milk or 1/4 cup cheese. This will tone down the intense flavor. I added some chopped spinach as well. It's not super flavorful and is a good way to add extra nutrients to the meal. If you're a simplistic cook like me, don't worry about adding all the extra spices. Normal pepper works fine. Use half the amount of butter suggested by the recipe (just enough to lightly saute the onions). Also, no tomato soup is complete without some crushed crackers (whole grain is best) or a grilled cheese sandwich. Enjoy!

-Kamie

Why Should I Eat Meat?

It is so interesting to see how vastly different the world is from one country to another. In most countries where starvation is a major problem, the situation could be drastically improved just by adding a few ounces of meat to their diet each day. Of course this would not solve every problem, but it would give them the adequate protein they need in order for their body to grow healthily. In contrast, in the United States and other developed countries, the majority of people eat far more meat than they need nutritionally. This is not necessarily a problem, except it can lead to excess calorie and fat consumption as well.

Nutritionally, meat is a wonderful thing. It is the easiest way for our bodies to get the right kind of protein in the right amount (for more on protein, refer back to my post on protein by following this link). What does that mean? Well, put simply, the same molecules (called amino acids) that make up the steak you ate for dinner will be making up your muscles, enzymes, and other tissues within a few hours. The type of protein found in meat is the kind our body needs. Can we get it from other sources? Yes, but then it becomes more complicated because plant sources are not an exact match of what we need. Therefore, you'll have to mix and match different grains and beans in order to get all of the amino acids your body needs to build its own proteins.

For those of us who eat meat everyday, this may not seem that important.  But if you take a look around the world at populations that live mostly on one type of grain, you can see what affect this can have. They are not getting all of the amino acids they need, and therefore their body cannot grow. Children in these countries are stunted (short for their age) and extremely skinny (for pictures click here). We are very blessed to have access to the meat our body needs around the corner at the local grocery store.

What else is good about meat? Well, it is rich in iron that can easily be absorbed. Iron is important especially in our blood. It helps our blood cells carry oxygen from our lungs to our tissues so they can live. Pretty important! Also, it contains vitamin B12 (ONLY found in meat and dairy products) which is essential for proper nerve function. Without it, you could lose your ability to feel, become paralyzed, and even die. It also helps keep your blood cells healthy, so without it you can get pernicious anemia, a very dangerous condition of the blood.

So, it's pretty obvious that meat is a good thing (at least for our bodies). However, you may have heard on the news lately that frequent consumption of red meat can be a bad thing. For more details on that, check out WebMD's article here: http://www.webmd.com/food-recipes/features/the-truth-about-red-meat. My advice is simple: Eat red meat sparingly, maybe once or twice a week, and get the rest of your meat from lean sources including chicken, pork, turkey, and ESPECIALLY fish. If you're not a meat fan, eggs are a great source of protein too. And don't forget to drink your milk!

-Kamie

Should I Be Taking Nutritional Supplements?

There is a lot of controversy surrounding the supplement industry, at least from a nutritional standpoint. Do supplements really help? And are they safe to take, considering they don't have to approved by the FDA?

Here's how I view supplements: Go ahead and take them if you want, but don't let them replace fruits, vegetables, whole grains, light dairy, and lean meats in your diet. All of these foods contain essential nutrients (vitamins, minerals, fiber, calcium, iron, protein) that you are far better off getting from food than from supplements.

Why is it better to get nutrients from food? The truth is, science hasn't quite figured that out yet. Tory Parker, a professor at Brigham Young University, has been doing research on this subject, and has found that for unknown reasons, eating a whole orange has healthier benefits than just taking vitamin C, the main vitamin in the orange. The conclusion reached at this point is that there must be other beneficial biomolecules in the whole foods we eat that science has not yet identified. We do not know what they are or how they specifically help, we just know that they do. From plant sources, we call these biomolecules phytochemicals, and it is agreed they work best when consumed from a whole food source.

So, if you are totally set on taking supplements just in case, there's no problem with that. Just be careful that you are taking safe amounts. You can double check this by reading the labels on the supplement. For vitamins, minerals, and some other essential nutrients, the % Daily Value, which is the percent of the total amount recommended each day, should be posted on the nutrition label. Check to see that none of these are over 200%, and most are equal to or under 100%. This precaution should be taken to insure you do not consume a toxic level of these nutrients.

Are there times when you definitely should take a supplement? If you are deficient in a certain nutrient, your doctor may prescribe supplements to help restore your health. If you are pregnant or could get pregnant, take prenatal vitamins, and make sure you are getting enough folic acid. For younger women, it could be beneficial to take iron and calcium supplements: iron to prevent anemia during menstruation, and calcium to build bone mass and thereby prevent osteoporosis in later life. However, a healthy diet and exercise are always most important and are irreplaceable in the health benefits that they give.

-Kamie

Kamie's Tip of the Week:

My mom said something interesting the other day that I thought I would share with you.  We were talking about oatmeal. I told her that, though oatmeal is very healthy for you, once you add all the brown sugar to make it taste good, it's just as sugary as those high sugar cereals you're trying to avoid. She told me that I had a problem: I was looking at food as something to enjoy, rather than as something to fuel my body.

There is wisdom in this. Food actually IS something to fuel your body. That's why we have to eat, to give our body the energy and nutrients it needs to run properly. But food is SO YUMMY! Right? Most of us can afford to add a little sugar to our oatmeal to make it a bit more tasty. But for those of you who have health problems because of your weight/diet, or are in serious danger if they don't change something, or are just getting a bit up there in age, this is a tip for you: FUEL YOUR BODY! Feed it what it needs, NOT what you most enjoy. Trust me, there's a lot more to enjoy in life than food, and living longer is always worth a little discomfort in your diet.

-Kamie

How Can I Resist the Temptation to Eat too Many Goodies This Season?

From October 31 to January 1 is the season of yummy treats and goodies! It is also the season of losing complete control over your diet. But don't lose hope, you can stay healthy even in the time of the year. Here are a couple of tips:

1. Practice Your Self-Control: Let yourself have a little bit everyday (within the means of your discretionary calories). You will drive yourself crazy if your try to avoid eating any sweets, especially since they are likely to be all around you. Instead, tell yourself how much you can eat without overdoing it, and don't allow yourself to deviate from that amount.
2. Enjoy Each Bite: If there are a bunch of yummy treats in front of you and you want to try them all, don't have a serving of each. Instead, savor a bite or two of each, all while staying within your discretionary calorie limit (about 200 calories for most people).
3. Spread it Out: Have a bite in the morning, a bite in the afternoon, and a bite at night. This will keep you satisfied all day without eating too much.
4. Try Some Healthy Treats: Pumpkin Bread, Berry Cobblers, Fruit Cakes, etc. all have nutritional value in addition to their great taste. These are the goodies you can be proud of yourself for preferring.

Here's a recipe for a deliciously healthy treat that is perfect in the Fall!!!

Peach Cobbler:

Filling: 5 cups Fresh or Canned Sliced Peaches (save about half of the juice if canned)
          1/2 cup peach juice or water
          1/3 - 2/3 cup sugar
          1 Tbsp (add more if necessary) cornstarch
Topping: 1/4 cup butter melted
               2 cups granola (or oats)
               4 Tbsp flour

Directions: Heat filling on the stove until thickened and bubbly. Pour into cake pan. Mix topping ingredients and crumble on top of the filling. Bake 10-15 min at 375. Delish!!!!!

             -Kamie

Is Sodium Really the Bad Guy?

I know you are all wondering why everyone keeps telling you that sodium is bad for you. How can something so savory be the root of all evil? And if it is really bad, then why is it found in almost anything you buy from the store? Let me explain :)

Sodium is a mineral and a nutrient that we actually NEED in our bodies. Therefore, it is not correct to say that sodium is bad for you. It actually plays in essential role in preventing your cells from exploding or shriveling up and dying. Now that I've got your attention, the correct way to view sodium is as an electrolyte that helps to keep your body fluids inside your cells, tissues, and blood vessels in balance. It would be really bad if all of the water in your body randomly decided to flow into your blood vessels, because your blood vessels would likely burst and you would die. Now can you see how essential sodium is in our bodies?

With that said, it is important for us to understand that we can get all the sodium we need in a day from only 1/4 teaspoon of salt!!!!!! Most Americans dump at least that much on top of each meal. So, lets look at what happens when we have TOO MUCH sodium in our bodies.

The American Heart Association has stated that one major negative side effect of excess sodium in the diet is an increase in blood pressure, also known as hypertension. Sodium is also connected with cardiovascular (heart) disease in general (http://hyper.ahajournals.org/content/35/4/858.full). Wow!!!! So, if I stop pouring salt over everything I eat, I can reduce my risk for heart disease? The answer to that is yes! But is it really that easy????? For most of us, no, its a lot more complicated. 

Now, I know we all love the taste of salt. It's in every processed food that we eat (because it is a natural preservative), seasons all of our home cooking, and is found naturally in many of the fresh foods that we eat. How can we sufficiently cut back on sodium in our diets when it is everywhere??? Here are a few tips:

• Cut out the processed foods in your diet as much as possible. That means anything canned, boxed, or frozen. Okay, not everything, but you get the idea. The less of these you eat, the better. 
• Eat more whole foods. Whole fruit, veggies, grains, rice, etc. are better options. Mix them together and make a delicious meal low in sodium.
• Instead of adding salt to your home cooking for flavor, add herbs and spices. You can get a lot of flavor from other sources without adding salt. 
• Cut down on sauces. I know this one is hard, but have you ever looked at the nutrition label for BBQ sauce? There is a lot of sodium in the condiments Americans love that could easily be eliminated from our diets.

Try out these tips and see if you can feel your heart getting healthier!

-Kamie

How Sweet it is to Work in the Food Industry :)

I work for BYU Catering, and have had the opportunity to taste many delicious foods.  The great thing about managing your own diet is being able to cheat once in awhile (which I justify by being REALLY good for a few days at least).  I mean, one of the greatest blessings we have is being able to taste and enjoy foods, so let's enjoy!  Check out this site: http://dining.byu.edu/mix/ for lots of delicious recipes and fun things to try on your cheat days :)

*Remember, you don't have to torture yourself in order to live a healthy lifestyle. You need variety, moderation, and of course, discipline :)

Kamie's Tip of the Week:

Can I really have a healthy lunch with my busy schedule? And what about eating something that I don't get sick of eating (I mean we all get tired of PB&Js after awhile)? The answer is yes, you can have a healthy lunch that you enjoy, even if you're pressed for time. I know the temptation to eat that processed, frozen meal that takes 3 minutes to microwave is strong, but I promise you can overcome that temptation. Especially when you think about all the sodium and fat in processed food that you can easily cut out of your diet. The key is to make a batch of something yummy the night before, something that you can throw in some tupperware and savor at lunch time. Here's the recipe I've been enjoying this week: Chicken Salad Sandwiches

Ingredients:

• 2 large lean chicken breasts
• 1 and 1/2 cup sliced red grapes
• 1 cup chopped celery
• 1/4 cup chopped green onion
• 2 Tbsp light ranch dressing
• 2/3 cup light mayo or miracle whip
• Whole grain bread

Directions:

1. Boil chicken until fully cooked: Drain
2. Shred chicken into small strips
3. Add grapes, celery, and green onion and mix
4. Add mayo and dressing (you may prefer more or less than I suggest in this recipe) and stir
5. Add about 2/3 cup of the chicken salad to the whole grain bread to make a sandwich

Makes about 20 sandwiches.

The great thing about this recipe is that you can't even tell that you've used light dressing! It is low in fat and sodium, and high in protein (meaning you will stay fuller longer). It tastes so good that you won't get sick of it! And it is really easy to make :)

If you make a couple of different recipes each week and alternate what you eat every day, you can have much healthier lunches that you actually ENJOY, don't get sick of, AND can stop eating all of that processed junk. It's working great for me so far. I hope it works for you too :)

-Kamie

Kamie's Tip of the Week:

If you're like me, then you love the simple things in life. One of those simply delicious things to me is a grilled cheese sandwich. Yum! But not just ANY grilled cheese sandwich, I'm talking about a sandwich that makes your mouth water and makes your body smile :) Here's the recipe:

Ingredients:

• 2 pieces of whole grain bread
• 1/8 cup shredded cheese (whichever flavor you like best)
• A few slices of onions
• 1Tbsp vegetable oil
• Note: You'll need a toaster oven

You'll notice I didn't include butter. Why? Because you don't need it if you follow these instructions: 

1. Cover the toaster oven tray with tin foil (if you don't have a toaster oven, this may work in a conventional oven, but I've never tried it).
2. Place the bread on the tray (with the slices side by side). Sprinkle an even amount of the cheese on each slice of bread.
3. Toast the bread until it is as toasty as you like (may take longer to toast because of the moisture in the cheese).
4. While the bread is toasting, saute the onions in oil in a small frying pan. 
5. Add the onions on top of one slice of toasted bread, then place the other slice on top. 

And there you have it! A deliciously nutritious grilled cheese sandwich, or should I say toasted cheese sandwich? It's best if you cook up some tomato soup and dip away!

So why is this healthier for you? 1) We changed the type of fat from saturated fat (in the butter) to unsaturated fat (in the oil). Unsaturated fat is much better for your heart and arteries (meaning it is less likely to cause heart disease). 2) We added onion, which has Vitamin C, potassium, and fiber. 3) The whole grain bread is also a source of fiber and is enriched with several of the B Vitamins.4) If you also eat the tomato soup, you can get even more Vitamin C and some Vitamin A and Iron!

Enjoy!

-Kamie

How Can I Turn a Meal from a Box Into Something Healthy?

Let's be realistic, making healthy meals takes time, and we don't all have that kind of time everyday. So, when you're running late for work, a date, school, getting kids to soccer practice, or whatever the circumstance may be in your life, and you've only got a few minutes to eat, you mostly likely turn to either fast food or easy-to-make meals in a box (i.e. Mac N' Cheese, Pasta Roni, etc.). Well, I have a couple suggestions that might help ease your conscience about the latter. Here are a few simple tips that can turn your favorite meal in a box into a healthy treat!


1) Add a Vegetable: My favorite veggie to add to boxed meals is peas, but there are lots of delicious choices. Corn, green beans, spinach, mixed veggies, and the list goes on and on. Which one works best will depend on the meal. This simple step can add vitamins and minerals to your meal that you otherwise would be lacking! Isn't that great!

2) Use Lean Meat: If you add meat to your meal in a box, use one that has less fat. For example, you can buy lean ground beef. Tuna is a great one to add because it's lean and has lots of nutrients that your body needs. Poultry is generally already lean, but any excess fat can be cut off. This will save you calories and guilt :)

3) Cut the Butter: Do you really need a half a stick of butter in Mac N' Cheese? No way! If you eat the whole box by yourself that is 400 calories just from the butter!!!! Gross! Sure it tastes good, but you can safely half the amount of butter that is recommended and still have a tasty meal. If you are like me and like to avoid fat like the plague, then a spoonful of butter is all you need.

4) Use Less Seasoning: Often times the seasoning for boxed meals is high in sodium, a nutrient that you want to be careful not to get too much of. When you add other ingredients to the meal, it adds flavor, therefore you probably don't need quite as much of the seasoning.

Okay, those tips should be sufficiently helpful. I'm sure there are lots of other creative ways to make healthier meals that you may have come across. If you know some, go ahead and share.

Here is my favorite poor college student meal turned healthy:

Ingredients:
1 package Ramen Noodles
1/2 cup chopped carrots
1/2 cup cut broccoli
1 can light tuna
1/2 package of the Ramen seasoning

1. Steam the carrots and broccoli in a small pan with water (just enough to cover the bottom of the pan) on medium heat.
2. Boil the Ramen noodles in a pot until soft. Drain most of the water.
3. Add the steamed veggies, tuna, and seasoning to the noodles, and cook on medium heat until warm all the way through.

And there you have it! A five minute meal that is relatively healthy for you. Enjoy! :)

-Kamie