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Healthy Eating - Affordable Where You Live?
I've always lived in a large city, and while I sometimes curse the long line-ups, traffic jams and expensive house prices that come with being in the heart of things, I don't know how I'd get by without having everything I need close by, at my disposal. And I didn't really stop to consider how lucky I was until I read this article on how food costs vary widely across Canada, with rural areas paying up to six times what I would pay for some fresh produce. In fact, according to recent estimates, "47 per cent of Canadians occasionally go without fresh fruit, vegetables, whole grain and dairy products or lean meat or fish because they cost too much. " Yeesh. So nearly half of us can't afford to eat well?
In tough economic times, it's hard to say whether I would still eat bananas if I had to pay $3.54 per lb, rather than $0.59, or if I would be able to splurge on free-range meats and organic snacks over other options. But ultimately, I think it comes down to choice -- I would pinch my pennies to eat fresh produce rather than spend them on junk food. What about you?
10 Essential Diet Basics
Eat a diet full of color
Colorful fruits and vegetables are stocked with fiber, vitamins, minerals, and antioxidants. They're low in calories and can help you stay satisfied longer.
Eat whole grains
Unlike white products, whole grains are unrefined products with their nutrients and fiber intact. Make your grains 100% and they'll help you maintain blood sugar levels with less spiking and crashing throughout the day. They'll also keep you satisfied longer.
Eat good fats
Not all fats are bad. Some fats are good for us -- like olive oil instead of butter or margarine, and some nuts and seeds.
Eat often
Start with a hearty breakfast and commit to eating throughout the day to keep your metabolism stable. Aim for three meals a day, plus a few healthy snacks too.
Snack before meals
Snacking before dinner won't ruin your appetite. It may actually help it. Healthy snacking can prevent you from overeating come meal time.
Eat whole, fresh foods
Whenever possible, purchase fresh foods and avoid the pre-packaged items lining the shelves at your local grocery store. These foods are typically higher in calories, fat, and sodium and have depleted nutrients due to preservatives.
Keep moving
Our bodies were designed for movement. And we need daily exercise to keep them strong. Exercise is good for our muscles, our hearts, even our sleep patterns.
Treat yourself
It's OK to indulge once a while. If we don't, deprivation sets in and so might overindulgence. So have your cake -- just have it moderation.
Decipher food labels
Read your labels. And make sure when you review the details you understand whether the calories and fat listed are per serving or for the entire container. And if there's a word you can't pronounce, it's likely something you don't need to ingest.
Beware of liquid calories
One 12-ounce can of regular soda can contain 10 teaspoons of sugar and enough calories to ruin the day. Sure to add weight, these drinks should be replaced with water.
Presto pesto -- Great ways to try this summer treat
Alternative & Green Health, Nutrition & Supplements
At the farmer's market today, I was able to buy three huge bunches of basil for three dollars... total. Food prices may be going up, but at the farm market, in-season means easy on the pocket book. After digging through my pantry for a few other staples, I had all the necessary ingredients for pesto. Not only is pesto a favorite summer treat, it freezes well, which means healthy, local meals for winter. And because it's essentially a raw dish (you'll need to cook the pasta or bread that you put it on), it's perfect treat for when the kitchen is just too hot to cook.
Pesto's base ingredients are basil, olive oil, walnuts, and garlic, which means that it's loaded with antioxidants and heart-healthy omega-3s. (Pesto lovers learn early that a little goes a long way. Not only is pesto quite oily, it also has a very strong taste.) But creative cooks need not stop there -- pesto is very forgiving and does well with substitutions.
If you think pesto might have a place on your menu, now is the time to try it. Here are four great ways to enjoy pesto this summer:
Fresh basil pesto
Low-fat pesto
Non-basil pestos
Sun-dried tomato pesto
