Trading Up Downtown

If you read my personal blog, Carrots ‘N’ Cake, you probably know that I post my meal plan for my dinners each week. Meal planning is a great way to streamline my grocery shopping, help me eat better, and, of course, save money because I buy exactly what I need for the week and no food goes to waste. Wasted food = wasted money.

The first step in my meal planning process is assessing what’s in my kitchen, including the cabinets, refrigerator, freezer, and pantry. Knowing exactly what I have for food in my kitchen is the most important aspect of meal planning (and ultimately saving me money) because I incorporate what I have on-hand into my meals instead of spending more money on things I don’t need. A jar of marinated artichoke hearts, for instance, is a perfect addition to a homemade pizza. A random packet of pesto mix is an easy way to spice up a boring pasta dish. Basically, I build my meals around what is already in my kitchen instead of buying more ingredients. This also helps me get creative with my meals.

I always start my kitchen accessing process with my refrigerator because it contains perishable items that will spoil. This week, for instance, I had a big container of salad greens that needed to be eaten sooner or later or they’d go bad, so I planned salads into my week for both Sunday’s, Monday’s, and possibly Tuesday’s meals as a way to use them up and preventing them from going to waste.

Additionally, I bought a bunch of bell peppers from the reduced produce section last week that we never ate, so they became the basis of a meal for Mediterranean Stuffed Peppers this week.

When I checked out the freezer, I saw a big bag of frozen shrimp that could easily become part of a dinner. Tonight, we’re having salads with grilled shrimp (NuVal score: 75) and avocado (NuVal score: 89) on top.

When looking in the cabinets and freezer, I take the time to move things around and really see what I have on-hand. Most of the time, I am surprised by what I find– a jar of marinara sauce, a can of chickpeas, a half-used box of pasta, so instead of buying these items again or letting them go to waste, I incorporate them into the coming week’s menu.

This week from my cabinets, I incorporated Annie’s Homegrown Organic Whole Wheat Shells & White Cheddar (NuVal score: 21) into one of our meals this week. I plan to add roasted broccoli (NuVal score: 100) and chunked chicken breast (NuVal score: 39) to make it more of a well-balanced meal. Additionally, I plan to use canned tuna to make tuna melts on Friday night. Usually by the end of the week, neither my husband or I want to cook dinner, so an easy tuna melt is the perfect meal for a lazy night.

Once I figure out what foods I have on-hand, I use recipes to create my meals and shopping list. I love trying new recipes, so I am constantly ripping pages out of magazines and bookmarking recipes online. I keep torn-out magazine pages in a wicker basket on top of my refrigerator along with my coupons and grocery shopping list as a reminder to test out some new meals. I also keep a separate folder in my Gmail account for recipes, and I check it at least one a week for ideas.

I create my meal plan + shopping list by dividing my paper into two columns. One column lists Sunday through Saturday where I write a dinner for each day of the week. The other column is a grocery list where I write down everything that I need to buy at the grocery store. It’s a great little system and works out really well for me!

Do you have a process for your meal planning and/or grocery shopping? What is it? 

Being the health nut at work can be a little intimidating sometimes, especially when you work at an office that is constantly bringing in different foods (homemade cookies and brownies, anyone?) to the kitchen, having group lunches, and berating you for bringing your lunch from home for the fifth time that week. You really have to have a lot of willpower to bypass all the delicious foods wafting under your nose and stay on the healthy bandwagon.

However, there are a few tricks I use to stay full on healthy foods at work:

1. Eat a filling breakfast
   There’s a reason it’s called “breakfast” – you are literally breaking your fast from sleeping and not eating for eight hours straight. So breakfast really is the most important meal of the day. Having a stabilizing breakfast also helps to set the tone for the rest of the day – I find it’s easier to make healthy choices when I’ve started the day on a healthy note – and I always try to incorporate some fruits, vegetables, proteins, and whole grains to cover my food groups.
2. Bring healthy snacks
   One of the easiest ways to stay away from the vending machine is to bring a bag full of almonds, homemade trail mix, or fresh fruit. I always have a lunchbox full of food in the refrigerator that has snacks I can easily grab every couple hours. Not only is it healthier than chips or candy, but it usually ends up being much cheaper too.  
3. Bring a sack lunch
   I know bringing your lunch every day is a little like being in elementary school again. But going out to eat for lunch every day is one of the fastest ways to pack on unwanted pounds. Portion sizes at restaurants are astronomical as it is, not to mention all the extra sodium and ingredients that go along with those meals. Homemade meals save money and you control the portion size and what goes in it. Not to mention if you put aside the money that you save from skipping restaurant lunches all week, you’ll probably end up with a nice chunk of change. And who doesn’t need a new pair of shoes?
4. Sneak in exercise
   Whenever possible I’ll get up and walk around for a few minutes to stretch my legs, and I take the stairs every day. It may not amount to much, but something is better than nothing! And it’ll do your legs and eyes some good to take a break from sitting and staring at the computer for a solid eight hours.
5. Drink water, and lots of it!
   I almost never drink soda – they’re just empty calories waiting to attach themselves to my thighs. Instead I almost primarily stick to water (and the occasional cup of coffee or tea). A lot of times when I feel hungry I’m actually just thirsty, so always having a bottle of water helps to keep that at bay. I’ve also found that I all around feel better and more alert when I’m drinking more water.

These are just a few small changes you can implement to stay healthy when you’re working the 9-5. Plus, it makes those homemade brownies that much better when you do decide to indulge in one. After all, moderation is key!

Author Bio:Kate Croston is a freelance writer, holds a bachelors degree in Journalism and Mass Communication. She writes guest posts for different sites and loves contributing cheap internet service related topics. Questions or comments can be sent to:  katecroston.croston09 @ gmail.com.

This blog post is written by a guest blogger and does not necessarily represent the views of NuVal LLC or Topco.

Trading Up Downtown Giveaway

Thanks to everyone who entered this week’s giveaway! Here’s your winner: 7!

Congrats, Katie! Please email me at thaupert@nuval.com with your full name and mailing address to claim your prize.

Now that the warm weather has arrived here in Boston, I’ve taken my indoor treadmill runs to the great outdoors, which means I need to pay attention to properly protecting my skin from sun. When the sun is blazing down, I often wear a hat on my runs, but I know I can do a better job of protecting my skin from the sun’s rays. So, when the makers of Coppertone contacted me about interviewing a dermatologist, who is also a marathoner, about how to best protect your skin on my runs, I was all about it.

A couple of weeks ago, I interviewed (via email) Dr. Elizabeth Hale, M.D, a practicing dermatologist and Clinical Associate Professor of Dermatology at New York University School of Medicine. In our interview, Dr. Hale discusses how runners can best protect their skin with a number of tips.

What are your top tips for keeping skin protected from the sun’s rays during long training runs? 

• Reapplication is key, so be sure to reapply sunscreen every two hours. Although it may be difficult when on a long run, try a sunscreen that can hook onto your waist or fit in your mp3 case. Coppertone Sport Sunscreen Stick is the perfect size for spot reapplication on your face, because it’s easy to carry and won’t run into your eyes. If you have a backpack with you, bring a continuous spray formula, which is great for when you’re on-the-go and makes reapplication quick and easy.
• It’s easy to forget about sun protection on race day. Apply sunscreen before the race starts and ask that family or friends bring a continuous spray sunscreen with them to help you reapply at the halfway point to help keep you protected.
• I like to use Coppertone Sport Pro Series with Duraflex while training, which is a lightweight formula that stays on strong and lets skin breathe. The sunscreen was developed with athletes in mind and protects you from the sun and stays on strong even in extreme sweat conditions.
• A regular t-shirt only provides a sun protection factor of about 6 to 8, so be sure to wear sun-protective clothing as well as sunscreen.

No matter what I do, sunscreen always stings my eyes. Do you have any suggestions for preventing this?

• Try a sunscreen that is specifically designed for the face and is oil-free or fragrance free. One example is Coppertone Sensitive Skin Faces, which is a lightweight, fragrance free sunscreen that won’t sting eyes. It’s free of alcohol, dyes and oils and won’t cause breakouts or irritate the skin.

Do you recommend wearing a hat or visor on really sunny days to prevent burning? 

• Yes, extra protection is always necessary. When training outside, bring additional sun protective gear that will help keep you protected during your run. While sunscreen is a must, use sunglasses, a baseball cap or visor and UV protective clothing.

What do you think are the biggest mistakes runners make when it comes to sun protection? 

• Runners tend to forget to apply sunscreen on all areas of their face and body. It’s important to make sure that every inch of skin is protected from sun exposure. The most commonly overlooked areas when applying sunscreen are the scalp, ears, backs of hands and nose.

If you do get burned, what’s the best way to soothe your skin?  

• Sunburns can be painful and itchy. If you do get burned, ease the pain with a sunburn relief product from your local drugstore, such as Solarcaine with Aloe. Solarcaine can provide pain relief, instantly cool skin and relieve the burn.

Trading Up Downtown Giveaway

In addition to coordinating this interview, the folks at Coopertone also offered to giveaway their new product, Sport Pro with Duraflex to one lucky reader on Trading Up Downtown!

To enter: Just leave a comment on this post about your favorite outdoor activity. I’ll randomly pick a winner on Friday morning.

Good luck!