Day by Day Nutrition

Homemade Tortilla Chips

Per Serving: 140 calories, 4 grams protein, 3 grams of fat, 22 grams of CHO,  2 grams of fiber,  170 mg sodium.

Serves: 1 tortilla (8 chips per serving)

Preparation Time: 5 minutes    Bake Time: 12 minutes

Ingredients

• 1 whole wheat tortilla
• Cooking Spray
• salt to taste

Instructions

Cut the tortillas into 8 pieces.  Place on cookie sheet.  Arrange in single layer on baking sheet.  Lightly spray with cooking spray and then lightly salt to taste. Bake at 350 degrees until crisp about 12 minutes.  Let cool.  Store in an airtight container for up to 1 week.  Serve with salsa or bean dip.

Shopping List

• Whole wheat flour tortillas
• Cooking Spray

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Hot Spinach-Artichoke Cheese Dip

This is my favorite party dip.  It’s a healthier choice because loaded with vitamin A and vitamin C and a bunch of other antioxidants, has some fiber because of the spinach and it tastes good, too!  I serve it with Whole Wheat Pita Crisps (see recipe),  melba toast, reduced fat crackers of any type, homemade tortilla chips (see recipe) or homemade bagel chips.

Per serving: 65 calories, 6 grams of protein, 4 grams of carbohydrate, 3 grams of fat, <1 grams of fiber, 251 milligrams of sodium.

Preparation Time: 10 minutes Cook Time: 20 minutes

Serves: 20 – ¼ cup servings

Ingredients

• 1 small onion, finely chopped (about 2/3 cup)
• 2 packages frozen chopped spinach (10 ounces each), thawed and squeezed dry
• 8 ounces fat-free cream cheese
• 1 cup reduced-fat sour cream (8 ounces)
• ¾ cup freshly grated Parmesan cheese (3 ounces)
• 1 can water-packed artichoke hearts (14 ounces), drained and chopped
• ¼ teaspoon salt
• ⅛ teaspoon crushed red-pepper flakes
• 1 cup shredded reduced-fat Monterey or Cheddar cheese (4 ounces)

Instructions

Spray large nonstick skillet with nonstick spray and cook over medium heat.  Add the onion and cook, stirring, for 5 minutes, or until soft.  Stir in the spinach and cook for about 5 minutes, or until heated through.  Reduce the heat to low and stir in the cream cheese and sour cream until well blended and smooth.  Stir in the Parmesan cheese and artichokes until well blended.  Remove from heat and stir in the salt, black pepper and red pepper flakes.

Transfer to a 1 1/2-quart microwaveable bowl and top with Monterey Jack or Cheddar Cheese.  Microwave on high power for 2 to 3 minutes or just until the cheese is melted.  Serve warm.

Shopping List

• small onion
• 2 packages frozen chopped spinach (10 ounces each)
• 8 ounces fat-free cream cheese
• reduced-fat sour cream (8 ounces)
• freshly grated Parmesan cheese
• 1 can water-packed artichoke hearts (14 ounces)
• crushed red-pepper flakes
• shredded reduced-fat Monterey or Cheddar cheese (4 ounces)

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Baked Kale/Spinach Chips

Here’s low fat, low calorie high nutrient crunchy snack that is easy-to-fix but quick to eat.

Per Serving: 21 calories, 2 grams protein, <1 grams of fat, 4  grams of CHO, 2 grams of fiber, 398  mg sodium.

Preparation Time: 10 minutes Cook Time: 10 minutes

Serves: 6

Ingredients

• 1 lb kale or spinach
• Olive Oil Spray
• Salt

Instructions

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper to prevent sticking. If using kale, cut leaves from the thick stems and tear into bite size pieces. Wash & thoroughly dry greens using a salad spinner. Place greens in a single layer and lightly spray with olive oil. Sprinkle with salt or seasoned salt of choice. Bake for 10-15 minutes or until crisp. Dip in salsa or low fat onion dip (optional).

Shopping List

• 1 lb kale or spinach
• Olive Oil Spray

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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What are Probiotics?

Probiotics are live microorganisms, also called friendly bacteria, are similar to microorganisms found in your intestinal tract. Lactic acid bacteria, also called Lactobacillus acidophilis, is the bacteria found in your intestine. Probiotics can help to maintain a natural balance in your intestines. Probiotics are found in foods like yogurt, fermented and unfermented milk, miso, tempeh, some juices and soy beverages and also found in supplements (capsules, tablets, and powders). To obtain health benefits, make sure the food contains live and active cultures such. If you use supplements make sure you check with your physician to make sure what type is appropriate for your health issue. Probiotics may help to treat diarrhea, especially following treatment with certain antibiotics, prevent and treat vaginal yeast infections and urinary tract infections. Probiotics can also help promote regular bowel movements and may help to manage irritable bowel syndrome (IBS).  Two live, active cultures, Lactobacillus bulgaricus and Streptococcus thermophilusare, are added to milk to create yogurt. Probiotics in popular yogurt products are: L. casei immunitas in Dan Active®, bifidus regularis in Activia®, lactobacillus rhamnosus in Danimals®, and lactobacillus acidophilus in Yoplait®.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Fitness DVDs Make Great Christmas Gifts

With the economy the way it is, some people may not be able to belong to a fitness center. Fitness DVDs are inexpensive and can be very motivational. Below are ten DVDs that got4- 5 star ratings. The P90X videos are by far the most complete but are also the most expensive. You will need a pull up bar. Many of the DVDs require that you purchase at least 2 sets of dumbbells.

1. P90X. $119 plus $9.95 for shipping and handling. In just 90 days, you can get back in shape, or build the body you’ve always wanted. All you need is a set of dumbbells or resistance bands, a pull-up bar, and about an hour a day. No gym membership required. You get 12 DVDs. All you need is a small space (about 6 by 6 feet), a set of dumbbells or resistance bands, a pull-up bar, and about an hour a day.  Two of my sons and a bunch of my friends use this program and everyone seems to get great results! It’s expensive but worth it according to my family and friends.

http://www.extremefitnessplans.com/Tony_Horton/P90X_Extreme_Training_System.html

1. A.S.A.P. Hollywood Bootcamp 4X4. $19.95. If you want to participate in a boot camp but don’t want to get up with the roosters, try a boot camp video. This video is a fast paced series of 60-second intervals: aerobics, lower-body toning, upper-body toning and corework. Each non-stop segment challenges the body in different ways. Requires 3 to 10 lb dumbbells. www.CollageVideo.com.
2. Dance Off Inches Line Dance Party or Dance Off the Inches: Sizzling Salsa. Both DVDs are $14.95. The Line Dance Party has 10 simple moves from three traditional dances. The Salsa DVD has three routines that get the hips moving & heart rate souring. www.CollageVideo.com.
3. Hi/Lo Extreme. $16.95. This is a fast-paced and super-challenging, it’s an ever-changing mix of non-stop cardio combos. You’re sure to burn fat, build stamina … and test your endurance. The exercises include pivots, repeaters and directional changes plus higher-impact ski jumps, power leaps and football-style plyo drills (the last combo is nearly all high-impact, but one person shows an easier variation). www.CollageVideo.com.
4. Trudie Styler’s Core Strength Pilates. $14.95. A balanced blend of Pilates and stretch with a clear focus on breath cycles (e.g. “on the out-breath, open the body; on the in-breath, bring the body together”). This varied combination of techniques and styles builds strength as it improves flexibility and maximizes relaxation. The toning exercises are familiar Pilates classics while the yoga-based stretch elements include moves like cobra and down dog. The instruction is exceptionally detailed and purposeful. www.CollageVideo.com
5. Get Extremely Ripped 1,000 with Jari Love. $14.95. An ultra-challenging aero/tone interval program with athletic-style cardio and lots of compound muscle toning. The three-minute, high-impact cardio drills range from L-steps and speed skates to L-hops and jumping jacks (as floor aerobics, they’re tough, but one group even does them using a step). The shorter toning intervals maximize results by working multiple muscles at once. They include a mix of weight-room, compound-muscle and balance exercises. Motivating countdown timer and tribal/drum soundtrack. Requires two sets of dumbbells. www.CollageVideo.com
6. Rodney Yee Yoga for Beginners. $14.95. This video is a two-workout DVD which features — a superb tutorial and a choice of audio tracks. Rodney and Colleen Saidman show you the exact positions and movements for 20 classic yoga poses. Those poses are then used in two easy-to-follow workouts: Rodney’s “energizing” program and Colleen’s “rejuvenating” program. Besides the normal, full-instruction audio track, you get two additional options. “Pose only” avoids distractions with limited cuing, while “inspirational” focuses on your mental attitude (e.g. mountain pose: “think about a strong, steady, majestic mountain”). Filmed in a beautiful Oceanside setting. www.CollageVideo.com
7. Michelle Dozols Peak 10 Cardio Strength. $19.95. A well-structured aero/tone interval workout that features four different techniques and intensity levels. It’s all carefully sequenced to keep your heart rate elevated while you build lean muscle. Each ten-minute circuit progresses from toning to aerobics (and back again). The beginning interval is “base” – simple strength training. “Ascent” is next; it uses more advanced toning exercises. Then it’s “climb” — a challenging blend of multi-muscle toning and mixed-impact aerobics. The circuit ends with “peak” — 15 seconds of full-on, high-impact cardio (e.g. “scissor jumps,” “frog jumps”). Superb production and excellent cuing. Requires two sets of dumbbells (e.g. 3 lb and 5 lb). www.CollageVideo.com.
8. Kelly Coffey’s 30 Minutes to Fitness Circuit Burn. $14.95. An intelligently sequenced aero/tone interval program that features four exercise types. It’s all carefully designed to burn calories as it tones your body. You get two different circuits. Each uses a consistent four-segment format: athletic cardio, multi-muscle body-sculpting, shadow boxing aerobics and lower-body toning. You’ll do each circuit twice. The second series is longer and more challenging (it also lets you use heavier weights). Kelly’s cuing is always easy-to-follow, but the workout and transitions are fast — you’ll need to pay attention. Has a bonus 6-minute ab section. Requires two sets of dumbbells (e.g. 3 lb. and 10 lb). www.CollageVideo.com

10. Jillian Michaels’ Banish Fat, Boost Metabolism. $14.95. A no nonsense series of easy-to-follow aero/tone intervals led by “The Biggest Loser” trainer. As always, Jillian is definitely “forceful,” but she’s also surprisingly supportive (she really wants you to succeed). The cardio segments feature non-dancy, athletic moves like kickboxing, callisthenic jacks and plyometric jumps. The core-focused body-sculpting includes both standing and floor moves. Jillian skillfully alternates upper and lower-body exercises to keep your heart rate elevated and your blood pumping. For maximum results, each circuit is done once, then repeated at a slightly higher intensity (“with intention”). www.CollageVideo.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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With the arrival of the holidays, it’s very hard to stay on course when there’s a party at work, at home, at church, everywhere. Alcohol can derail best intentions when fighting the battle of the ring around the waist. If you plan on drinking, first of all don’t drink and drive. But if you partake, check out the table below to see how many calories you may be drinking. You can choose a lower calorie beverage like light beer or cut down on the amount you drink.

How Basketball Can Increase Cause Bulky Ring Around the Waist

Holiday weight gain coupled with sporting events can help add on extra pounds.  In December, for example, there are 7 University of Louisville home basketball games and probably as many University of Kentucky home games (It’s obvious I am a U of L fan). You can very easily manage to eat (and drink) twice as many calories as you should in just one mega-meal at the new YUM! Center. In fact, most beers are any arena is at least 20 ounces which is about 243 calories rather than the 146 calories from a 12-ounce beer. Couple that with all the foods available from pizza to ice cream, from hamburgers and fresh fries to cookies, from popcorn to nachos and cheese, the list is endless.

Yikes! Alcohol Can Add the Pounds

If you go to three games a week and drink 2 beers that’s an extra 486 calories not counting the snacks that you eat. Here’s some typical ballpark arena snacks: a large pretzel with cheese is 570 calories, nachos are 692 calories, a hot dog with relish. ketchup and mustard is 280 calories, 2 hot wings with ranch dipping sauce is 340 calories, 2 slices of thin crust Papa John’s thin crust cheese pizza is 480 calories.

Be Wise & Exercise Those Extras Game Calories Off Your Waist!

Eat 2 beers with 2 slices of Papa John’s cheese pizza = 966 calories X 3 = 2898 calories. 3500 calories = 1 pound of weight gain at each basketball game. You could almost gain a pound a week if you don’t consider these extra calories. One alternative is to know how many extra calories you might be adding and take the exercise approach by working those calories off before you get to the arena.  Most people can burn about 100 calories running for 10 minutes or 100 calories for walking for 20 minutes. To burn the extra 966 calories you would have to run about 96 minutes or walk  192 minutes.

Alcoholic Beverages and Mixers

Drink Portion Calories

Beer                             12 fl oz                        146 (135 – 155)

Beer, light                 12 fl oz                       99 (55 – 125)

Beer, Wheat*           12 fl oz                       150 – 170

Beer, Stout*             12 fl oz                       125 – 230

Beer, Pale Ale*       12 fl oz                       140 – 180

Bud Light                   12 fl oz                        110

Bud Light Lime        12 fl oz                        116

Coors Light               12 fl oz                        105

Michelob Ultra        12 fl oz                        92

Michelob Ultra

Pomegranate Rsp  12 fl oz                        107

O’Doul’s                       12 fl oz                        70

O’Doul’s Amber         12 fl oz                       90

Rum, 80 proof           1.5 fl oz                      97

Vodka, 80 proof       1.5 fl oz                       97

Gin, 90 proof              1.5 fl oz                       110

Whiskey, 86 proof      1.5 fl oz                     105

Brandy                          1.5 fl oz                       105

Daiquiri                       6.8 fl oz                       259

Pina Colada                6.8 fl oz                       526

Tequila Sunrise         6.8 fl oz                       232

Whisky Sour               6.8 fl oz                       249

Dessert, dry                 3.5 fl oz                       130

Dessert, sweet             3.5 fl oz                       158

Table, red                      3.5 fl oz                       74

Table, rose                    3.5 fl oz                       73

Table, white                  3.5 fl oz                       70

creme de menthe        1.5 fl oz                       186

coffee liqueur

53-proof                       1.5 fl oz                       175

63-proof                       1.5 fl oz                       160

w/cream, 34-pr        1.5 fl oz                       154

Schnapps                     1.5 fl oz                       108

Mixers

Tonic water                 12 fl oz                        124

Cola                                 12 fl oz                       152

Pina Colada Mix           4 fl oz                       210

Red Bull                          8.4 fl oz                   110

Str Berry Daiq mix      4 fl oz                      180

Cosmopolitan mix      4 fl oz                        80

Margarita mix                4 fl oz                    160

Note: One jigger is      1.5 ounces (oz)

*Reference: Drink This Not That!. David Zinczenko with Matt Goulding and Bowes & Church’s Food Values of Portions Commonly Used.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Zucchini Chili Cornbread Casserole

This vegetarian chili is very high in dietary fiber.  Because of the zucchini and tomatoes, it’s great source of vitamin A, vitamin C and also a great source of potassium.

Per Serving: 350 calories, 17 grams protein, 3 grams of fat, 68 grams of CHO,  21 grams of fiber, 887 mg sodium.

Preparation Time: 10 minutes  Cook Time: 5 minutes Bake Time: 30 minutes

Serves: 6

Ingredients

• 1 pound zucchini, chopped (about 4 cups)
• 1 red or green bell pepper, cut into 1-inch pieces
• 1 rib celery, thinly sliced
• 1 clove garlic, minced or 1/8 tsp minced garlic
• 2 cans (15- oz each) kidney beans, rinsed and drained
• 1 can (28 oz) crushed tomatoes, undrained
• ¼ cup Frank’s® RedHot® Original Cayenne Pepper Sauce
• 1 tbsp chili powder
• 1 package (6 oz) cornbread mix, plus ingredients to prepare mix

Instructions

Preheat oven to 400 degrees. Heat 1 tbsp oil in skillet over medium heat.  Add zucchini, pepper, celery and garlic.  Cook and stir 5 minutes or until tender. Stir in beans, tomatoes, hot sauce and chili powder.  Heat to boiling, stirring often.  Prepare cornbread mix according to package directions. Pour ingredients into a large glass baking dish.  Spoon batter on top of chili mixture, spreading to ½ inch from edges.  Bake until 30 minutes or until cornbread is golden brown and mixture is bubbly.

Shopping List

• 1 pound zucchini, chopped
• 1 red or green bell pepper
• 1 rib celery
• 1 clove garlic
• 2 cans (15- oz each) kidney beans
• 1 can (28 oz) crushed tomatoes
• ¼ cup Frank’s® RedHot® Original Cayenne Pepper Sauce
• 1 package (6 oz) cornbread mix

Image from: www.agoodappetite.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Americans may find food shopping more challenging when trying to stay on track with their budget, while feeding their family a balance of nutrients each day. According to the Bureau of Labor Statistics, since March 2007, the price of eggs has risen by 35%, a gallon of milk is up by 23%, a loaf of bread is 16% higher and a pound of ground beef has increased by 8%.  Some speculate food prices are due to increase an additional 10% in 2011.

Here’s some suggestions that can help you get more bang for your buck:

Plan your menus and make a list

Plan your weekly menus and make a grocery list.  Check out your pantry before going to the grocery. Stick to the list and don’t pick up any foods not on the list.

Use coupons and reward cards

You don’t need to rely on the local newspaper for coupons.  Go to websites like www.coupons.com or even local grocery store chains like Kroger’s (www.kroger.com) and print out coupons.  You can also take advantage of rewards cards to get better prices.

Purchase store brands

Research suggests store brands are 15% to 20% lower than brand named products. Many times the store brands have the same quality and taste the same as the name brand who spends millions on advertising and charges the higher price to pay for the ads.

Buy food on sale and in bulk

If you have the room for storage, in most cases, the larger the quantity the less it costs.  But make sure you use it before it spoils.

Read and compare food labels

Compare ingredients and nutrients using the % Daily Value so you can purchase more nutrient-dense foods.

Compare unit prices not just the price on the container

Make sure to compare the unit price not just the size of the container.  Quick cook, pre-prepared items, and 100-calorie packets cost more.  You can make your own 100-calorie packets and save some money doing it. Calculate cost per serving not cost per pound when buying meat, poultry, fish, eggs and beans.  Typically, eggs, chicken, turkey, beans, peas and nuts are the least expensive sources of protein.

Shop the perimeter of the store first

Foods on the outer perimeter of the grocery, fresh produce, meats, dairy products and breads are going to cost more per unit than canned foods.  The exception to that rule is cereal.  Cereal is typically very expensive.

Buy produce in season and locally

Seasonal fruits and vegetables cost less. In most cases, farmer’s market foods are

less expensive.  Canned or frozen fruits and vegetables may be more economical

than fresh if you are counting pennies.

Prevent food waste

Check out the “sell by” and “best used by” to make good purchases.  You can use Debbie Meyer Green Bags™ to help keep your fresh fruits and vegetables fresh longer.  These bags are reusable.

Check out your check out

Make sure you get the advertised price when checking out, especially on sale items or items that you have a coupon for.

Image from: www.smalltechnology.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Although turkey contains tryptophan which has been touted as being the main culprit there are others reasons as well.  Tryptophan is an amino acid that travels in the blood from the digestive system and ultimately into the brain.  The brain then changes it to another chemical called serotonin.  Serotonin helps to calm us down and helps us to sleep.  But another reason for our drowsiness could be related to eating a big Thanksgiving meal.  It takes a lot of effort for our body to digest a big meal.  As a result, more blood is needed in the stomach thus causing less blood flowing into the brain which could make you drowsy.

Here are some strategies that could help prevent post meal drowsiness:

•        Be wise and portion size your Thanksgiving meal.

•        Drink water before your meal and take breaks while you are eating so you can determine if you are full.

•        Stop eating when you are full.

•        Finally, take a walk outside with your family to digest your meal – you’ll feel great!

Image from: annahouses.com.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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Sweet Double Corn Pudding

Here’s a tasty corn pudding that can accent  your Thanksgiving Day meal or great for a festive holiday party.

Per Serving: 181 calories, 6 grams protein, 5 grams of fat, 28 grams of CHO, 2 grams of fiber,  283 mg sodium.

Preparation Time:

Serves: 8

Ingredients

• 2 large eggs
• ¾ cup evaporated skim milk
• 2 cups cream-style corn
• 2 cups frozen corn
• 2 tbsp unsalted butter melted
• 3 tbsp dark brown sugar
• 3 tbsp cornstarch, mixed with 2 tbsp bourbon
• ½ tsp ground nutmeg
• 1/8 tsp ground white pepper

Instructions

Preheat oven to 350 degrees. Spray an 8-inch square baking dish with non-stick spray.  Whisk together the eggs and evaporated milk until well blended.  Stir in the remaining ingredients mixing well. Pour into the baking dish.  Bake for 45 to 48 minutes or until lightly brown. Serve warm. Enjoy!

Shopping List

• 2 large eggs
• evaporated skim milk
• cream-style corn
• frozen corn
• unsalted butter melted
• dark brown sugar
• cornstarch
• bourbon
• ground nutmeg
• ground white pepper

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

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