Tips Archives - Page 20 of 21

The Top 8 Foods That Feed Your Heart

February 7, 2014November 2, 2014 Rachel Sherwood

February is not just a month about love because it contains Valentines Day. February is also American Heart Health Month.

This month, look out for your heart and of for the ones you love by incorporating these “Top 8 That are Great” heart-friendly foods into your diet.

1. Almonds. These nuts have heart-healthy nutrients like the antioxidant vitamin E and unsaturated fatty acids. These “good” fats help lower cholesterol. Studies show that almonds may help improve the lining of the arteries as well. Almonds are a calorie-dense food, so stick to small portions for snacks or introduce them by grinding them up to add crunch in chicken breading, salads or oatmeal toppings.

2. Spinach. High in folate, potassium, fiber, calcium and co-enzyme Q10, spinach helps lower blood pressure and is essential for the strength of the muscles. With the heart being one of our larger and more important muscles in the body, this is key for keeping it strong and healthy. Popeye had it right; eat your spinach or other dark leafy vegetables every day. Substitute it for lettuce in salads and on sandwiches, add it to an omelet, lasagna, and soup, or even blend it in a smoothie.

3. Avocados. These are high in calories but loaded with healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and avocados contribute nearly 20 vitamins, minerals and nutrients to the diet. Add a little guacamole to your dinner or a few slices to a salad or sandwich. You can even make chocolate avocado mousse for dessert.

4. Blueberries. Blueberries have an abundance of antioxidants. They are also a good source of beta-carotene, calcium, vitamin C and fiber that can help maintain a healthy heart. Blueberries are perfect eaten out of hand as a snack, or added to a salad, cereal or yogurt. They even freeze well for smoothies and baking.

5. Oatmeal. This versatile, healthy grain is known to lower cholesterol levels significantly. It is a great source of fiber, Omega 3s, vitamin B1 and magnesium. Lower cholesterol levels help support a healthy heart and cardiovascular system. Oatmeal is a neutral base, so add in some extra heart-healthy goodness by adding fresh berries and nuts.

6. Brown rice. Swap white rice for brown rice. It tastes similar and has much more added benefits than the stripped-away white rice varieties. Brown rice is high in manganese, a good source of vitamin B and iron. Brown rice provides cell protection, and works to lower cholesterol. Cooked rice is great as a side dish, in stir-fry dishes, or even mixed into desserts and eggs.

7. Salmon. Salmon is one of the best sources for Omega 3 fatty acids, which are essential to circulatory function. These “good fats” keep blood pressure levels within normal limits. Look for wild salmon over farmed for the best quality and nutrients. Bake or broil it with a little seasoning or dressings for dinner and use leftovers in a salad for lunch. Not into salmon? Try one of the other oily fish varieties for the same benefits, like mackerel, tuna, or sardines.

8. Legumes. Legumes are relatively inexpensive and shelf-stable, so keep a few cans on hand at all times. They are rich in protein soluble fiber, calcium and fatty acids. They help keep you feeling full and clean out all the old stuff that may be clinging to your artery walls. Mix a can into rice, soup or pasta for healthy, quick meals.

Are You Eating Or Dining? And Do You Know The Difference?

January 17, 2014February 5, 2014 Rachel Sherwood

To eat or to dine? That is the question. In today’s busy lifestyle, it can be easy to take for granted all the blessings in our lives—things as simple as having food in the refrigerator, being able to go out for a meal and even have someone cook for us at home. I ask you today when you eat, are you “eating” or “dining?” There is so much available to us when we come to the table, but are you leaving the best part of the meal untouched?

When we “eat” we are only consuming food to fill the need of hunger. When we eat this way we only fulfill one basic need. However, when you “dine”—taking in the experience, the food, the environment and the company—you fulfill the need of hunger as well as intellection and community. As humans, we need more than just food to live and be happy; we must be challenged to keep our minds sharp and actively working, and we are meant to be in relationship with others. When we gather around the table, all of these aspects are available to us but so often not acted upon, leaving the most beneficial part of the meal unconsumed. Here are a few techniques to help you get the most out of your next meal.

Three Ways To Build Better Relationships Through Eating

Technology at the table. First, let’s sit at an actual table not on the couch in front of the television. I encourage you to adopt a no-technology at the table policy. I know, it may sound harsh but it is worth the benefits. By not having the distraction of technology there is space for conversation and for you to be in the environment of setting a space for the meal and community. Most people spend less than 30 minutes at the table, anyway. Also, put the phone down and take a look at the people you are with. If the person who is calling or texting is that important and just can’t wait, next time invite them to dinner as well.

Tell me what was good about your day. Now that you have space for conversation, practice asking open-ended positive questions. This not only gets people sharing, but the positive focus lets people bring up what was good and worth celebrating, boosting self-esteem. Instead of asking, “How was your day?” which usually prompts a one-word answer of good or okay, try asking, “What’s new and good?” or “Tell me what was good about your day.”

Cook together. The best way to get people interested in the meal is to ask them to be a part of it. This also takes some of the work away from the person who is doing all of the cooking alone. This not only makes kitchen work easier and more enjoyable, it creates a space for conversation and learning. Let members of the family help decide what is for dinner and learn what it takes to create balanced meals. Chopping vegetables or making a salad dressing, even setting the table is beneficial in more ways than one. Allow others to help in the kitchen. You will be surprised at what happens and the life-long memories and skills you will have shared.

Top 10 Tips For Reducing Grocery Expenses—No Coupons Necessary

January 10, 2014February 5, 2014 Rachel Sherwood

Tired of clipping coupons, but you still want the best deals while shopping? Try out these top 10 ways to shop smarter and save. Following these techniques, both your stomach and wallet will stay full.

1. Don’t Shop From the Middle of the Shelf
Product placement in grocery stores comes with a premium price tag. The national brands and most popular items are conveniently placed at eye level and are easy to reach. Shop the top and bottom shelves to find the best deals. Look for store brands, generic and private labels. These items are just as good if not better than national brands and they almost always come with a lower price tag. Many of the products are actually made by the same manufacturers as national brands, only ending up at the store with a different picture on the same can.

2. Cut Costs With Your Knives
Don’t buy already cut-up produce. These items usually contain a preservative to keep them fresh after they are cut and you are paying a premium for this processed product. By learning how to use your knives efficiently, keeping them sharp and knowing what knife is best for a particular task, you will enjoy cutting items and cutting your bills. This also goes for meat products, as well. Instead of buying a package of boneless chicken breast and a package of thighs, buy a few whole birds when they are on sale and cut and package the pieces into portions that are easy for your family use. To sharpen your knife skills, sign up for The Cutting Edge class which will be offered this spring. Check upcoming newsletters or the Classes page on our website for more info as it comes available.

3. Stock Up the Savings
When the items you use more often are on sale, stock up on them. Non-perishable items such as pasta, grains, sauces, canned goods will keep for months, some even years. When box brownie mix and pasta sauce are on sale for $1.00 rather than $2.50, I buy a dozen of each and store the extras on a rack in the basement. When the stock gets low, I make a note of it and look for the next sale. Get to know the trends in grocery advertising; they usually run in 8-12 week cycles offering low prices without even needing coupons. Buy enough of what you need and wait until the next sale to replenish your stock. The time of year is also a factor for some items. Stock up on baking items around the holidays; you can get the best deals on soda pop around graduation time. At Thanksgiving, buy two birds – one for the holiday meal and a smaller one for dinner at a later time. In the spring around Easter time, buy extra eggs and hard boil some for easy snacks and additions to salads. The key is to stock up on whatever is on sale each week, and then next week you can draw on your reserve items in the freezer and pantry to avoid having to buy those things at full price.

4. Don’t Meal Plan; Shop the Sale
I know this may sound counter productive. Yes, meal planning has its benefits but the drawback of strict meal planning is that you have your set of recipes and grocery list and you buy the items needed no matter what. You can help this by stocking up on the non-perishable items, but you could still be paying premium non-sale prices for fresh meat, dairy and produce when it is not on sale. The best way is to shop the sale for the most expensive items, usually meats and dairy, and make your meal around these items. By developing your palate and knowing how to substitute items, you can make tasty and inexpensive meals.

5. Make a List
Shopping with a list will help you avoid impulse buys. Go to the store knowing what you need. Don’t browse through every aisle. Go directly to what you need and move on. Get in and out as quickly as possible; this will not only save you money but time, as well. Most weekly grocery ads are available online, so you can check out what you need in advance. Make a list of the sale items you want and stick to it.

6. Stretch the Meat
Proteins are usually the most expensive parts of a meal. Instead of giving every person his or her own steak or chicken breast, buy less and slice the meat before you serve it. By slicing the meat, it visually looks like there is more giving the illusion of a bigger portion. Make it a complete meal by serving larger portions of hearty grains and vegetables. Try participating in Meatless Mondays with a great pasta dish like 4-Cheese Italian Stuffed Shells or Sweet Potato Burritos.

7. Don’t Shop When Hungry
Our eyes are always bigger than our stomachs. When we are hungry everything looks good and it is easy to overbuy and impulse-buy those items that you normally would not purchase. If you must shop at these times, keep a granola bar with you as a snack before you shop. A full stomach will keep your mind clear to only purchase what you need.

8. Stop Wasting Food
Did you know 40% of the food in the United States goes uneaten? Shop wisely and only purchase items you know your family will consume. Purchase perishable items sparingly to cut down on items spoiling. If you make larger meals, portion them out as easy meals for lunches or freeze items properly to be eaten at a later date. If you have produce that has been in the fridge for a while, mix up a homemade soup.

9. Only Buy What You Need
Just because something is advertised at two for $5.00 does not always mean you need to purchase two of them to redeem the price. They are using marketing to make you think you are getting a better deal. It sounds better to say 2 for $5.00 rather than $2.50 each. This works fine for non-perishable items that you are looking to stock up on, but be careful when it comes to fresh items that can spoil easily. If you know your family will only go through one bag of lettuce or one bunch of grapes do not buy two, as you will end up tossing out the spoiled food later and your money along with it.

10. Eat in Season
Just because fresh berries are available all year round does not mean you should be eating them all year. Pay attention to items that are currently in season. For example, only eat fresh berries in summer, load up on squash in the fall, citrus in the winter and greens in the spring. Items that are in season will always taste better because it is their natural growing cycle, and they will be less expensive. In the off-seasons, look to frozen and canned options as these will usually be better quality, fresher and less expensive. Also try growing your own. Even if it is cold, you can keep a small herb garden inside, and if you are short on space, a small patio garden with items such as tomatoes, peppers, lettuces and herbs will save you a bundle in the summer.

6 Ways To Enjoy Eating Vegetables

January 3, 2014February 5, 2014 Rachel Sherwood

This hearty spinach salad with a few chicken slices, toasted nuts, feta, cherry tomatoes and cucumbers is loaded with flavor, interest and nutrients.

Trying to eat healthier? Want to make vegetables more interesting and delicious? You may have all the ingredients you need already in your pantry to bring new life to vegetables.

You can make the same old, everyday vegetables interesting by using the elements of The Pretty Plate. Take a look in your pantry and see what things you can use to add color, shape and texture to your side dishes. By adding these elements, not only does your food become interesting to the eye, but to the palate as well.

Here are a few suggestions that you can easily sprinkle on for variety and interest:

Dried fruits (cranberries, raisins, and sliced apricots)
Toasted nuts
Crushed croutons
Seeds (sesame, flax, hemp)
Crumbled cheese (adds flavor in moderation; try feta, blue cheese and shaved parmesan)
A splash of sauce (salad dressings, barbeque sauce, and Asian sauces easily add new flavor and interest)

With a little creativity you can make something the family will actually enjoy eating!

Beverages–Setting Up the Basic Bar

December 20, 2013June 23, 2014 Rachel Sherwood

Don’t let stocking the perfect bar spoil your party plans. With this guide, you will keep the good times flowing!

Serve what you like to drink; after all, the main customer of your home bar is you. There is no need to stock up on very variety of liquor in the store. It’s expensive and most of all it will take up way too much room to store all the dusty, unused bottles. If you are truly concerned about what a few select guests will want to drink-the picky ones or the guests of honor-just give them a call and ask. They will happily tell you, and you may find out something new that you enjoy as well.

Stocking what you truly enjoy has many benefits; one being you always have something good on hand. Also, you are not running to the store at the last minute; and it can be a great conversation starter of why you like it, where you got it and why these selections are your favorites.

My husband is Polish, so we stock more than the average person would care to own in a wide varieties of vodka. We also make our own house limoncello, which whether you like it or not, is always a great conversation starter. I tend to like my wines so I keep a few varieties that I enjoy, as well. Your bar, is after all, your bar. It is meant for you to enjoy and share your experiences. Allow your guests to try something new or encourage them to bring their favorite to share. You may be surprised to find you like something new. The more your try, the more you will refine what you like and what you don’t.

How to Build a Basic Bar–

Getting started, choose three bottles of liquor–two bottles of “light” and one “dark.” Again, choose the bottles based on what you currently like to drink and build your selection over time and as your tastes develop. The lighter varieties tend to mix well and can create a wide variety of drink options, the darker liquors add depth and a rich heartiness. Vodka and gin are most commonly popular mixing drinks and can sometimes be used interchangeably; for example, to make a vodka tonic or a gin and tonic. Vodka tends to be cleaner with less of a flavor than gin. Gin can often have stronger and more floral notes. The price point of liquor is usually in correlation with the quality of the liquor. The quality of the drink will only be as good as the ingredients used to make it, but that does not mean you need to break the budget to have a great tasting drink. There are several mid-range liquors that mix well. If you want to splurge on one pricier bottle, keep it exclusively for the drinks where you are really going taste the liquor like martinis, or when you choose to drink something straight or just on the rocks. Here is a basic bar set up that will be sure to get the party started with a drink for everyone.

Basic Bar Set Up

2 bottles – red wine
2 bottles – white wine
A few light beers or your favorite brand
3 bottles of liquor: 2 light, such as vodka, gin, rum, or tequila; 1 dark, such as whiskey/ bourbon, dark rum
2-3 mixers: Such as soda (Coke, diet Pepsi, Sprite), juice (orange, cranberry, pineapple) or tonic /soda water

*Be sure to get an extra bag of ice as well. This is also a great last minute thing to have a guest bring.