1.     Honor the Seasons. Learn to enjoy fresh produce when it’s in season to save money and enjoy it at its nutritious and delicious best.

2.     Smart Organic Shopping. Can’t afford to buy everything organic? Reserve your organic food dollars for produce with the highest pesticide levels. The Environmental Working Group has identified the top 12 fruits and vegetables with the highest levels of pesticide (in order): peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and pears.

3.     Eat Less Animal Protein. Americans tend to plan their menus around the most expensive (and highest in saturated fat) item-meat. Health experts suggest that your plate should be filled with 2/3 plant foods (fruits, vegetables, whole grains, legumes, seeds, nuts) and less than 1/3 animal protein.

4.     Avoid Food Waste. While it’s not a healthy habit to clean your plate when you’re not hungry, people waste far too much food. An estimated 40-50 percent of food that is harvested in the U.S. never gets eaten. Cut down on portion size and save your left-overs for lunch the next day.

5.     Pack Lunch. Instead of spending your food dollars on fast food runs or vending machine snacks, pack a healthy lunch using dinner leftovers or wholesome sandwiches, fruits and vegetables.

6.     Fall in Love with Legumes. From beans to lentils, legumes are a nutritious, economical food staple that many cultures base their entire diets on. High protein, vitamins, minerals and fiber, legumes deserve to be the star of your menu at least once a week.

7.     Cut Out Low-Nutrient Foods. If your food dollars are on a diet, then so should your pantry be. Who needs low-nutrient junk foods that ad little more than calories, sodium, fat, and chemicals to your diet? Instead, shop for nutrient-rich whole foods like yogurt, fruit, grains, nuts and veggies.

8.     Grow Your Own Food. Even if all you have room for is a pot on your doorstep, fill it with a tomato plant, herbs, or lettuce and enjoy fresh vegetables for pennies.

-          Thegymsouthbay.com

TRUDY’S CORNER -

I know some of this may be tips you have known already.

But, send it to others, who may not know how to help those budget and eat healthy at the same time!

“Quinoa: An emerging ‘New’ Crop with Potential for CELSS,” read the title of the 1993 NASA Technical Paper. The U.S. space agency was considering quinoa (pronounced keen-wah) for the “Controlled Ecological Life Support System” – that is, for “meeting the needs of humans on long-term space missions.”

What makes quinoa unique?

“Lysine, an essential amino acid that is deficient in many grain crops, is found in quinoa approaching Food and Agriculture Organizations of the United Nations (FAO) standards set for humans,” explained the NASA scientists. It’s similar to what you’d get if you combined soy beans and wheat (NASA’s alternative for CELSS).

Quinoa’s amino acids may help explain why it was a staple of the Inca empire for many centuries. That and its ability to grow at the Andes’ high altitude, where wheat and corn can’t compete. But here’s why you should put quinoa on your shopping list even if you have no plans to move to Peru. Each 220-calorie cup of the cooked whole grain is packed with 5 grams of fiber, 8 grams of protein, and 15 percent of a day’s iron.

Quinoa’s nutty flavor shows up just 10-15 minutes after it hits the stove. What to do then? Mix with some roasted vegetables and pine nuts, or sautéed snow peas and mushrooms with a splash of soy sauce. Or toss with chopped arugula, fresh basil, scallions, sundried tomatoes, and vinaigrette dressing.

-          Nutrition Action Health Letter – April 2011

Trudy’s corner –

Quinoa is a favorite of mine. Whole Foods has different recipes of it in the Deli Section – try them out! It is delicious and has no gluten!

We are so thankful for your interest in getting & staying healthy with Achieving Health Thru Nutrition!

I thought you may like to hear why the resolution to be at a healthy weight is so important!

WHAT IS A HEALTHY WEIGHT?

Maintaining a healthy weight may reduce the risk of many chronic diseases. It may also help you move better and stay mentally sharp. If you are underweight, overweight, or obese, you are at risk for certain health problems. Ask me what a healthy weight is for you. If you start to gain or lose weight and do not know why, we can tell you if this change is healthy for you.

HEALTH RISKS OF BEING UNDERWEIGHT

poor memory
decreased immunity
osteoporosis (bone loss)
decreased muscle strength
hypothermia (lower body temperature)
constipation

If you are underweight, you may not be getting enough nutrients, Ask me about the best way to gain weight and meet your nutritional needs.

HEALTH RISKS OF BEING OVERWEIGHT OR OBESE

Type 2 diabetes
high blood pressure
high blood cholesterol
coronary heart disease
stroke
some types of cancer
gallbladder disease

If you already have one or more of these conditions, ask me if a modest weight loss (5 to 10 percent of your body eright) could help you feel better or need less medicine.

If you need to lose weight, make sure that you reduce your total calories, but do not reduce your nutrient intake. Do not try to lose weight unless you know that it is a positive thing for you to do.

THE BEST WEALTH IS HEALTH!

Trudy Ekstrom, CN, PhD
Achieving Health Thru Nutrition, LLC
www.NutritionDrE.com

Constipation is a common side effect of many frequently prescribed medications. If you

Although you can easily overcome some causes of constipation, like lack of exercise, there are some circumstances that just can

People with higher blood levels of vitamin D had a lower risk of Type 2 Diabetes in the largest study to look at the link. Researchers compared levels of vitamin D in blood samples taken in 1990 from roughly 1,200 participants in the Nurses

6 Servings
Contains Nuts
Contains Dairy
Vegetarian
Good for Leftovers

Nutritional Info (Per serving):

Calories: 383, Saturated Fat: 3g, Sodium: 5mg, Dietary Fiber: 4g, Total Fat: 15g, Carbs: 59g, Cholesterol: 5mg, Protein: 4g

Carb Choices: 4

Prep Time: 20 mins

Cook Time: 1 h 5 mins

Rest Time: 10 mins

Total Time: 1 h 35 mins

Ingredients

• 1 dash(es) cooking spray, to coat baking dish
• 6 medium apple(s), Golden Delicious
• 1 cup(s) nuts, walnut pieces
• 1/2 cup(s) raisins, or dried cranberries
• 1/4 cup(s) coconut, shredded, unsweetened, (optional)
• 2 tablespoon maple syrup
• 1 teaspoon lemon zest, freshly grated
• 1/4 teaspoon cinnamon, ground
• 1/4 teaspoon nutmeg, ground
• 1/2 cup(s) preserves, apricot
• 1 1/2 cup(s) apple cider
• 1 tablespoon butter
• 1/2 teaspoon vanilla extract

Preparation

1. Preheat oven to 375

4 Servings
Contains Nuts
Contains Dairy
Vegetarian

Nutritional Info (Per serving):

Calories: 280, Saturated Fat: 1g, Sodium: 17mg, Dietary Fiber: 5g, Total Fat: 4g, Carbs: 48g, Cholesterol: 6mg, Protein: 2g

Carb Choices: 3

Prep Time: 15 mins

Cook Time: 1 h 10 mins

Total Time: 1 h 25 mins

Ingredients

• 4 medium pear, bosc, ripe, firm
• 1 1/2 cup(s) pomegranate juice
• 1 cup(s) wine, dessert, such as Muscatel or Riesling
• 2 tablespoon nuts, almonds, sliced
• 1/2 cup(s) seeds, pomegranate, (from 1/2 large fruit)
• 4 tablespoon sour cream, reduced-fat, or low-fat plain yogurt
• 4 whole bay leaves, fresh or dried, for garnish

Preparation

1. Peel pears, leaving them whole and stems intact. Slice off the bases so the pears will stand upright. Use an apple corer to remove cores, if desired, working from the base up.

2. Place the pears on their sides in a large 3- or 4-quart saucepan or small Dutch oven. Pour pomegranate juice and wine over the pears. Bring to a simmer over medium-high heat. Cover, reduce heat to low and simmer gently until the pears are tender when pierced with the tip of a sharp knife, 30 to 45 minutes. Turn very gently once or twice as they cook so they color evenly. Using a slotted spoon, transfer the pears to a shallow bowl and set aside.

3. Boil the poaching liquid over high heat until the sauce is reduced to 1/2 cup, 15 to 20 minutes.

4. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.

5. To serve, spoon 1 tablespoon sauce onto each of 4 dessert plates. Place a pear upright on each plate. Drizzle remaining sauce over each pear. Sprinkle pomegranate seeds around the pears and top with the almonds. Garnish each serving with a dollop of sour cream (or yogurt) and a bay leaf.