It is a New Year, how are those health goals going so far? It is easy to get burnt out after working hard for a couple weeks. Those new health gadgets you bought to help… More
Nutty Brunette
3 Tips for Shopping on a Budget
As school is starting, I know many parents are looking to cut costs as school supply budgets start to increase. Here are 3 tips that can save you time and money at the grocery store:
- Make a list before you go!
- It is important to know what you have on hand. There are free grocery list templates on MyPlate.gov that can help you organize your food stock by its corresponding group. You can also utilize the two columns for things you “have” and things you “need”. These types of lists make grocery shopping efficient as you do not have to scan a long list to make sure you got everything you need in that aisle.
- Plan your meals based on store sales
- Did you find chicken breasts for half off? Blueberries on sale for 2 bucks? Does kale have a dollar off coupon on your saver’s card? Well, it looks like one of your dinners is going to include a beautiful grilled chicken breast with a blueberry kale salad. Even if you did not make the time to create a grocery list, building your dinners based on sales can help you save in the store.
- Find your local Farmer’s Markets
- No doubt buying in bulk can be cheaper. In most cases, farmers try to sell that way so they can get rid of their crop fast. You may find some of the best produce at the best price going to a Farmer’s Market because they are always selling in season and with many farmers trying to sell the same item, you will be getting a competitive price. Tried a local market and prices are still too high? Try going towards the end of the day. When food doesn’t sell, you might find one stand is slashing prices to get rid of their crop.
- Need more tips? Contact us.
Latest Trends on Health Apps
One of my favorite things about the school-year starting is getting the opportunity to work with dietetic interns that can help find the latest trends in the nutrition and health industry. Check out this great info-graphic that one of my interns, Katie Collins created. Some of these look very cool!
Healthy Foods On a Budget Class
Chelsea will be covering a webinar and face to face class on “Healthy Eating On a Budget”. Have you ever found yourself saying, “the healthy stuff costs too much”? This class is for you. You will learn the best way to shop for quality foods without draining your wallet. The webinar will be held on July 27th and the class will be held on the 30th. The price for the class is 10$. Please Contact Us for more information.
Boosting Brain Health
Every sixty seven seconds, someone in the United States is diagnosed with Alzheimer’s disease. According to the Alzheimer’s Association, the disease is a form of dementia that decreases overall cognition and intellectual abilities enough to handicap everyday life. With it being the sixth leading cause of death in the U.S., it’s a no brainer that September is the month for global awareness of Alzheimer’s disease. Although there is no current cure for the disease, there are a few easy lifestyle changes that can be made to decrease the risk of cognitive decline.
Healthy Summer Chillers
As the heat rises, we are continually looking for ways to stay cool. Popsicles, slushes, and snow cones are considered staples during a Texas summer, but many are filled with added sugars that can hinder any nutrition goal. For example, two ounces of the snow cone syrup can have up to forty one grams of sugar! That is the equivalent of twelve ounces of soda! To beat the heat and keep your nutrition goals, we have some healthy chiller ideas (brain freeze sold separately) that will help cool you down, without the extra calories.
Chubby Hubby’s Intro
The best way to get to know me is by getting to know my love of food. I like to try new foods all the time and enjoy trying to recreate these. I like experimenting in the kitchen and have learned several tricks along the way. My passion for cooking has pushed me to blend my Mexican heritage and food with new and exciting cuisines.
This blog will be about me sharing these dishes with you and showing you what I did to make them healthy. From traditional Mexican food to classic European cuisine, you are going to want to try these at home! These recipes are tried and true and will include some of my own family’s dishes passed down through generations. What’s the catch?! They will be modified to make them a little bit healthier. I know what you’re thinking, but, if you know me, you know that I don’t sacrifice taste. Continue reading “Chubby Hubby’s Intro”
Eating On-The-Go!
Wouldn’t it be nice to take time every morning to stop, eat breakfast, and smell the flowers? Reality is most of the time we are scrambling to get something in quickly so we can make it to work on time. Many of my clients are on the run eaters. I am an on the run eater. I live 5 miles from work and you would think, “yeah, she has ample time to wake up, cook breakfast, clean, feed the animals, exercise and get ready.” Nope! My lazy inner chick comes out daily, usually in the morning, and I roll out of bed after 2-3 snoozes, get the bare minimum done, and eat breakfast in the car or at work. At work, I am efficient, but still find myself working into my lunch hour and dinner sometimes gets pushed because of activity, meetings, work, etc. Sound familiar? I sympathize and my inner lazy chick sympathizes too. If you eat on the run, here are some tips to help you eat healthy without sacrificing nutrients or taste:
1.) Lazy Day to Prep Day
I know what you are thinking, what is a lazy day for if I have to do work?! But you and I both know you will be in the kitchen at least once during your lazy day. Why not just take some extra time and cut up and pre-portion your meats, veggies, and snacks? Prep days will save your hours worth of work during the week and you won’t have to think about portions when you sit down to have the meal. You don’t have to cook it and have reheated meals all week either, but if you pre-portion what you need and stick it in the cooler, it takes all the prep work out of your week.
2.) Quality and Quantity Matter
Quality is important and you may need more than just a piece of fruit for breakfast or an afternoon snack. Eating too little or too much can affect your energy levels and your health goals, so make sure you are getting the right types of food as well as the right quantity. Everyone has unique health goals and how your nourished is as unique as you. If you need help figuring out the best plan to meet your goals, contact us.
3.) Your Last Resort Foods
When your moving fast paced, sometimes bringing a cooler and thermos with all the right foods can help get you through the day. But what if you can’t keep it cold or hot? Shelf stable products work wonders and you don’t need to worry about the extra containers. Items such as nuts, dried fruit, jerky, dehydrated foods, or bars can reduce prep time, increase shelf life, and doesn’t require equipment. Just make sure you are watching out for additives that you don’t need. Too much sugar, salt, or fat are common in shelf stable products. In excess, these can hinder health goals.
4.) In the Drive-Thru?
In the south, healthy fast food should be an oxymoron. I will say, they are getting better, but most on-the-go restaurants still have a long way to go. Here are some options I have found are little more nutritious:
- Grilled nuggets and chicken breast versus fried
- Multi-grain bagels, whole wheat bread, and whole grain english muffins
- Canadian bacon, turkey bacon, and lean cuts of ham
- Kale and spinach salads
- Low-sugar yogurt
- Fresh fruit
- Oatmeal
Cinco de Mayo!
My husband (who was born in Leon, Guanajuato, Mexico) will tell you Americans are the only people who celebrate Cinco de Mayo, and this day only represents a small victory the Mexican army won over the French. OK, fine. So it is not Mexican Independence day, but it won’t stop some of us from celebrating by eating tacos, margaritas, and delicious Mexican cuisine. Here are 3 tips to keeping your Cinco de Mayo healthy:
Healthy Hydration
The weather is warming in Texas and it is time to think fluid! Hydration is extremely paramount to maintaining health. Sixty percent of total body weight is water and one hundred percent of your body’s metabolic reactions use water. So you want to lose weight? Drink water. You want to perform better in sports/activity? Drink water. Do you want to keep cool? Drink water. Dehydration occurs when a person is not taking in enough fluid to maintain regular bodily functions. If you are active, outside in the warm weather, if you are ill, pregnant, live or visit places with higher altitudes, or naturally sweat more, your needs are much higher. So what are your needs and what types will keep you hydrated?
To Supplement or Not to Supplement…
That is the question! Currently, 21 billion dollars (yikes!) are being spent on supplements with one in three people taking a supplement, annually. Interestingly, supplements are the least understood in the sports nutrition industry, and unfortunately, the least regulated. Protein and vitamin supplements are advertised almost everywhere as performance enhancers, energy boosters, weight loss tools and the list goes on and on. So, are supplements right for you? And if so, what do you need to look out for?
Most nutrients you can get from food, but if you exercise more than an hour in one day or you do not have a well-balanced diet, incorporating a supplement may help fill in the gaps of nutrients your body needs to meet the goals you are looking for. Let’s take a closer look.
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